Japanese diet for weight loss

 

Are you often driving, cycling or on public transport? Being well installed protects the lumbar muscles, shoulders, neck and prevents mechanical stresses of the spine.

When driving or sitting in a car, try to keep your back as straight as possible and not get too far behind the wheel, especially if you're on long drives. On the other hand, staying too long in a bad posture leads to pressures in the lumbar and intervertebral discs, and eventually, mechanical pain. So, before each trip, be sure to adjust the seat of your vehicle to: 

Do not have arms too outstretched and therefore have slightly bent elbows. "After a while, your arms, too tense, tire and make you lean forward and swur. Your spine then takes the form of a "C" instead of a very elongated "S", illustrates Charlene Chéron, chiropractor. Also, if your car has an armrest, make sure it's at the same height as the one in the door so you don't unbalance your bust and therefore your back.

Don't be too backward to keep your shoulders and back glued to the seat. Ideal: The seat should be tilted at about 100 degrees, so that you can reach the steering wheel without taking off your shoulders from the seat.

If you have an old car or with seats too soft, "don't hesitate to place a small cushion at the lower back to fill the hollow, rest the lumbar and keep the spine straight", advises our interlocutor.  

See your mirrors (adjust them if necessary) and your dashboard to keep your neck straight and avoid repeated head rotations.

Keep your feet either too far nor too close to the pedals so as not to put your knees and legs in tension during clutch movement or gear changes. When reversing, move your seat forward to get closer to the pedals and sit in a slant to limit the twisting of the back. 

Avoiding back pain on a bike

The bike is recommended in case of back pain because it strengthens the lumbar area as well as the large dorsal and maintains endurance. But beware, not all models are the same. 

Choose VTCs (all-way bikes or city bikes) or electric bikes that allow you to stand upright and not be swooned or arched towards the handlebars, with your back round and your head forward. 

Avoid ATVs: "On these bikes, the saddle is at the same level as the handlebars, which requires you to lean forward and be practically horizontal," the specialist warns. 

A stool that is too high (or too far away) may cause excessive strain of the lower back muscles and sacroiliac joint.

A saddle that is too low (or too advanced) is not good for the back either. The arms tend to hold the handlebars less firmly and the lumbar muscles are more stressed to maintain balance. 

The ideal seat position: adjust the saddle so that, once seated, the front of your knee is aligned vertically with the front edge of your pedal. 

"The big problem with public transport such as the bus or the metro is carrying a handbag for a long time. Especially since we tend to wear it always on the same side and that this weight pulls on the area between the shoulder blades," warns Charlene Chéron.

Choose to carry a backpack over a handbag or shoulder bag. If you can't do without a handbag, try to lighten it as much as possible and change your shoulder bag regularly. 

When standing at a bar or handle at a height, try flexing your arm at a right angle so as not to over-solicit the shoulders, neck and create tension.

Try to be as close as possible to the bar: "The further away you are, the harder it is going to be to balance yourself and the more you will come to stress your upper arm, shoulders and back", stresses the expert.