This will help avoid wasting your spine.

It is useful to perform these exercises every day for 10-15 minutes. For prevention, you can also take the following steps. If you have to stand for long - try to evenly distribute weight on both feet, or at least, shifting from foot to foot.

If you need to pick up an object from the floor, keep your back straight. If you are carrying something heavy, often stop and shift the burden from one hand to another. It is not necessary to wear shoes with heels higher than 4 cm

Doctors are advised not knowingly sleep on a hard surface. If you sleep on a soft mattress too, while you sleep your spine can bend severely, causing strain on your muscles. First night back tire, and then begins to ache.

Pain in the back and may indicate the wrong diet. Lack of minerals - calcium, phosphorus, potassium and magnesium - may lead to osteoporosis, which makes bones brittle and loose spine.

Therefore, you should regularly include in the diet of fat cottage cheese, cabbage, carrots, beans, peas, rice, beets, walnuts and hazelnuts. But the consumption of white sugar, however, should be avoided - it requires the assimilation of nutrients and consumption weakens the spine apparatus.

Keep in mind that is not always pain in the back mean that you have this problem with his back. They may be associated with the internal organs. For example, you can chill your back (so-called "chamber"). Pain in the heart may irradirovat the left side of the back. A nagging pain in the right side can be a symptom of trouble with the pancreas.