To avoid premature articular injuries or erosion; neck injuries for cevical arthrosis or herniated discs:

In alll these cases we should avoid posture tensions on the neck.

1) Do not get up from the bed elevating the head on the first place. This causes cervical tension.

But be o one side, take your legs out of the bed, raise your trunk from down upwards, as if you were streching your spine, finally raise your head.

2) Do not lift excessive weight. BE careful when carrying school bags or bags. It is better to decrease loads. If this is not posible, stop son the way several times, leave load son the fllor, rotate shoulders to activate blood circulation and release muscles together with smooth neck movements. Walk a bit more and repeat this behaviour.

3) Do not lift weight when the arms are far from the torax (when holding a child or changing a wheel) This increases tension on shoulders and neck. If you have to do it, take the load towards your chest.

4) Do not lift your arms for a long time over your shoulders (work with clothes, clean up shelvescolgar ropa, etc). It is better to use a chair or ladder to have your arms at 90º.

5) Mouse in computers should be lower than usual. Your shoulder and arm should be low. Work at your vision level so as not to hurt your neck.

6) Try to avoid watching tv on bed because neck muscle can be tensioned and a cervical pathology may arise. It is better to do it on a chair or sofa as welll as reading keeping your eyes at 90º. Use a pillow that helps your spine to be lineal; your head should not be lower or higher than it.

7) In the gym, ask for professional advice, doctor and gym instructor. It is not convenient to do `flyers´activities, when arms are rose laterally or to lift weihgt over your shoulders. These activities represent heavy loads for your neck and vertebrae.

8) Use heat in cervical area for no more than 10 minutes. Otherwise, tissue may get inflammated.

9) If neck pain does not disappear within 48 or 72 hrs or is repeated 2 or 3 times, visit a spine doctor or traumatologist in order to see the cause.

10) If there is a pain on your neck expanded to shoulder blades or arm together with arm, hand tingling or numbness avoid masagges and visit a doctor to discard herniated disc pathology.A MRI can show us the herniated disc and if we do not know its existence it can gets worse.

To avoid lumbar injuries or when suffering a herniated disc.

1) To stand up from a chair, move your legs backwards and your trunk ahead so you stand up from your feet strengh.

2) When sitted, do not only move your trunk to take something from a shelf; you should move all your body in that direction in order to avoid excessive strengh for lumbar discs.

3) If there is lumbar pain, absolute rest is not indicated. Many internationals research support this even if there is lumbar herniated disc. Muscles may be numbed, contractions are not released, there might be circulatory problems, descalsification and it produces more sadnees. Do not sleep more than 7 hours.

4) Position in bed is face-up, bending legs and back of feet on mattress. Tibial bones should be between 45 and 90º when possible.

5) If there is herniated disc, this position may disturb us so be on your side, bending legs (semifetus position).Otherwise, lumbar curve position is bigger causing more pressure on lumbar discs.

6) Do not match tv on bed. It represents more tension to muscles and lumbar discs. Sit down on a chair or sofa; keep your knees at 90º and a straight back. Do not remain sitted for more than 20 minutes if having a severe lumbalgy or herniated disc. Stand up and walk some metres before coming back to your chair.

7) Do not `lock´your knees when you stand up. This position is calledrecurvatum and generates pain in arthrosis or herniated disc. Knees should be a little bended.

8) Abs activities areuseful (without excess) to avoid lumbar problems but are not appropiate for herniated disc or lumbalgy since espinal muscles are shortened and abs activities may increase disc pressure.

9) Mattress might be hard or soft, never bended because it causes mispostures and spine conditions.

10) Bend your knees to pick up something from the floor in order to avoid intradisc pressure.

11) Wear soft sole running shoes when walking or running. Otherwise, articulations and knees may suffer more pressure.

12) Try to walk or run not on pavement. Hard pavement can affect lumbar area even more if there are pathologies as arthrosis or discpathology.

13) When walking, do not have your head before your feet. Mentally, your would be always thinking in advanced with tensions. Organically, walking with your trunk ahead may cause lumbar tensions.

14) At home, if you have lumbal symptoms do normal activities (cook, iron, gardening, etc) sitted down. With repeating lumbalgies, tingling or numbness in legs visit a doctor . Xr, MRI and other tests can give you a diagnosis.