It turns out that even high heels are influenced by this

As a year in the upper back (neck area), a backpack, called « bison hump », or « widow’s hump », is a serious signal that should not be dropped by hand. The sooner you take prevention measures, the better your future health. According to physiotherapists, such a backpack is for several reasons.

One of the most common is irregular posture. It can also be a consequence of bone thinning, overweight, low physical activity or hormone imbalances. Heredity and genetics also influence. Even inappropriate for sleep, watching TV, or browsing phone, working on an unrigonomic office furniture, and also growing « widow’s hump ». Often we tell children not to care, sit straight, and forget these elementary things that determines our well -being and beauty.

According to doctors, Kuprelė can also begin to form due to the accumulation of « salt » deposits, which are overgrown with fat. And this is the reason for hormone changes in the body, overweight and irregular posture. Not only does it restrict neck movements, it also disturbs the circulation, resulting in migraine and neuralgic pain (inflammation of the nerve root).

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Much is determined by posture

You should keep in mind that the neck, shoulders, shoulders – a particularly sensitive area with a lot of nerve receptors, which are sensitive to stress, physical or emotional tension. You may have experienced more than once in the face of how quickly your neck was stuck, just sitting at your computer for a long time or making uniform movements (at work, garden, garden). When we experience tension, as well as mental, involuntarily the shoulder muscles rise and the neck and head are engaged – we pump, causing the muscles to tense. And when their imbalance occurs, they cannot function, inflammation arises, and posture gradually deforms.

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Enemies of regular posture

One of the biggest troubles in the 21st century is that we are all into smart technology. We communicate, correspond to the phone, browse the Internet, sit at a computer, tablet or TV all hours a day. This is not bad if everything is done in moderation, wisely and hazard. According to specialists, a survey abroad showed that most people are teaching their heads using the phone, involuntarily crumbling. The human head weighs about 4 kilograms directly at the position of the spine. Straight is when the ears are on a vertical line with shoulders! Tilting your head forward 15 degrees, the neck muscles get a load equivalent to 10-12 kg! The more we tilt it, the higher the load.

Tilting your head forward 15 degrees, the neck muscles get a load equivalent to 10-12 kg! The more we tilt it, the higher the load.

If you are browsing your phone or computer at 45 degrees, this weight increases to 20-22 kg. This, according to doctors, causes tension and immobility of the neck and neck muscles. After a long time in this position, the muscles freeze, it becomes difficult to even turn sideways, and the lower neck causes pain. It can spread to the entire back, shoulders or hands. Then the head is stuck, and the muscles are weakened due to immobility. It is rare to think that this eventually « raises » a backpack, which is formed (deforming) the spine. And the consequences of this can be much more complex. For example, when the spinal kifosis appears (the spine fells in the back of the chest, the chest causes the chest, the abdomen protrudes – the form of the « questioning »), the lung volume is reduced. Such people often complain of shortness of breath and heart problems, as it eventually damages it. What’s more, it can provoke arthritis, spinal degeneration and intervertebral disc hernia and certain muscle atrophy.

How to help yourself

First you should adjust your posture through elementary steps: using a computer, phone or other smart devices, TV.

• When browsing your phone, try to keep it in front of you, at a height that you do not have to get your head down (you can only lower your gaze). The top edge of the computer monitor or TV screen must also be at your eye level – the gaze is directed straight.

Ergonomic furniture allows you to change your body position more frequently, maintain proper posture and prevent back and neck pain. Photo by Freepik.com

• Buy ergonomic furniture (work desk, chair, etc.). Ergonomic furniture is adapted to our anatomy, provides physiologically optimal position, does not cause muscle tension and rapid fatigue. In addition, it helps to preserve the correct posture.

• Take breaks while working, browsing the Internet. According to physiotherapists, it is important to change your body regularly every time (go out for a walk, make a light exercise, stretching exercises, turn your hands, head, neck, etc.). « Recruit » the muscles that were overwhelmed, did not work. Strange center of gravity, helping your spine and your entire body, reducing muscle stagnation, activating blood circulation, and preventing rapid fatigue or headache.

• If you do not have ergonomic furniture, try to sit properly. The back should be based on the backrest, the head is straight, the legs are bent at right angles and the feet are relying on the floor.

• Try to sleep on the side or back. Avoid – on the stomach as it promotes deformation of the pelvis or spine axis. The pillow should cover the neck to the shoulders.

• Sit down, walk so that the shoulders are straight. Top -raised shoulders (which leads to irregular posture, emotional or physical tension) turns the head forward disproportionately to the first cervical vertebra. The backpack, head and neck pain is formed.

• Train the deep body muscles. Muscles that form the inner bottom of the pelvis activate the muscles of the back, abdomen, buttocks and legs, thus effectively and quickly improve not only body shape but also posture. Despite weight, height or age, this method helps everyone gain a great figure, which enhances self -confidence and self -esteem. By the way, people whose self -esteem is small, usually walking with a nod’s head, lowering their eyes down, leading to a backpack.

When working, browsing the Internet, take breaks, massage your neck. Photo by Freepik.com

• If you are unable to maintain regular posture yourself, consult specialists (orthopedists, physiotherapists, etc.). If necessary, you may recommend that you carry a preventive cervical splint, which helps to restore your head to the correct position and relax your neck muscles. Alternatively, you will wear orthopedic lumbar-nugar brands that adjust posture.

• Do not abuse smart devices when it is not necessary. Develop the habit of not browning your phone while eating, resting. If there is no need, put it as far as possible to avoid temptation.

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• When exercising, remember to include stretching and flexibility -enhancing exercises (for example, try to reach the ground every dozen times, just do not bend over forcibly). Doing exercise every day, for example, asanas of the Yoga Sun Greets (poses) will feel how flexibility is naturally improving. It is an indicator of longevity. When we are flexible, more and more active, and we are also easier to move. Movement strengthens the muscles, the back as well. In addition, it improves the activity of the whole body and helps restore hormonal balance.

• Avoid long -term mechanical and monotonous actions. Do not store long (without interruption) in one ran, heavy devices, tools and so on. Or if you have to do such a job, take breaks as often as possible.

• Adjust your diet, try to maintain normal body weight.

The test

Looking at your photo or reflection in the mirror from the front and back, evaluate your posture:

Is your body symmetrical – both sides of the body are uniform in proportion.

Are your hips at different altitudes.

Or your head and waist are more to one side.

Is your one hand below the other.

Is your one shoulder above the other.

Is the inside of your hands forward, or sideways?

The result: If you responded to at least one statement « yes », your posture is not correct, body asymmetrical!

Evaluation from the side:

Whether watching your body from the side line crossing your knees, shoulders and ear does not get straight.

Whether the line does not pass through your pelvic center.

Is your head tilted forward.

The result: If you answered yes to at least one question, your body position, posture – irregular.

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Treatment and prevention

It is worth consulting with orthopedic-traumatologists. Excellent prevention-physiotherapy (healing exercise), special cervical or back-lobes, adjusting posture.

Effective and massage. In order to prevent a humpback from forming, massage your neck and shoulder your shoulders daily with a circular movements or a special neck, neck massager. Before that, place and hold a warm compress on your neck, shoulders. Or lie down in a warm aromatic bath. Relaxing the muscles will make it easier to massage the stagnant muscles accumulated by the « salts » in the neck area.

The most effective massage performed by a professional masseur. It is advisable to perform at least a few massage courses a year.

Do you know that …

• Once the neck is formed, called « bison », the hump abroad is surgically removed (fat and other accumulations).

• Due to anatomical accuracy, the Cantienica method is effective for adjusting posture. You can try it.

• The base of a completely straight and healthy spine is a bowl. Therefore, it is important to strengthen the pelvis and its bottom muscles.

• Swim, yoga, yoga helps to improve and strengthen posture. For example, elementary standing « four » is very useful because it reduces the back tension and stretches the spine. It is true that in the case of weak muscles of the neck, the « candle » posture and similar exercises should be avoided. Consult with specialists.

• Rehabilitation: massage, manual massage, physiotherapy, acupuncture, acupuncture, and acupuncture are prescribed for various diseases of the spine and mobile.

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• The risk of growth and posture is increased by high heels. When they are avoided, the biggest load is on the front of the foot, so it eventually deforms and flattens. If you often suffer from back pain, have a humpback, choose comfortable shoes, and only wear high heels for special occasions.

• According to the doctors, the protruding joints of the big toes may be a symptom of osteochondrosis.

• Pillow, which should not be too high, is also important to preserve posture. Also, a comfortable bed, especially the mattress – it should be neither too soft nor too hard. It is best to choose orthopedic.