Core Viewpoint - The article discusses the correct sitting posture and debunks the myth that sitting with legs crossed is the healthiest position, emphasizing that maintaining the spine's alignment with the vertical plane is more crucial for spinal health [2][5]. Summary by Sections Correct Sitting Posture - The key to correct sitting posture is to keep the spine vertical relative to the horizontal plane, rather than focusing on whether the legs are crossed [5][11]. - A study involving 544 Greek physical therapists found that 97.5% preferred postures that align with the natural curves of the spine, particularly posture 2, which maintains a slight lumbar curve and aligns the pelvis, head, and shoulders [5]. Steps to Achieve Healthy Sitting Posture 1. **Find the Sit Bones**: Identify the sit bones to ensure even weight distribution while sitting [5]. 2. **Position of Hip and Knee Joints**: Maintain a 90-degree angle at the knees and hips, with feet flat on the ground [5]. 3. **Maintain Spinal Curvature**: Keep the natural curves of the spine by adjusting the upper body and screen position to avoid poor postures [6]. 4. **Alignment Check**: Ensure the head, shoulders, and hips are aligned vertically to alleviate tension in the shoulders and back [9]. Common Poor Sitting Postures - **Crossing Legs**: This can lead to pelvic tilt and uneven pressure on the lumbar spine, potentially causing spinal curvature issues and circulatory problems [11]. - **Hanging Waist**: This posture increases the load on the lumbar region and can lead to muscle strain and disc issues [12]. - **Leaning Forward**: This position can cause muscle tension and pain in the lower back due to prolonged contraction [13]. - **Reclining (Ge You Style)**: This comfortable position can lead to spinal imbalance and increase the risk of cervical and lumbar issues [14]. - **Overly Puffing Chest**: Excessive chest puffing can reduce the natural spinal curvature, leading to discomfort [15]. General Advice - Regardless of sitting posture, prolonged sitting is detrimental; it is recommended to stand and move for 5-10 minutes after every hour of sitting [17].

Group 1 - The article emphasizes the importance of spinal health, highlighting that the spine is a crucial part of the human body, often referred to as the "second lifeline" [1] - It discusses the increasing prevalence of cervical spondylosis and lumbar disc herniation due to modern lifestyle factors such as prolonged sitting and poor posture [1][7] - The article notes that cervical spondylosis is primarily a degenerative disease affecting middle-aged and elderly populations, but younger individuals are increasingly at risk due to habits like excessive smartphone use [7][9] Group 2 - The structure of the spine is detailed, including its various sections: cervical, thoracic, lumbar, sacral, and coccygeal, with specific numbers of vertebrae in each section [3] - Symptoms of cervical spondylosis include neck pain, stiffness, dizziness, and weakness, which can severely impact daily activities [5][9] - High-risk groups for developing cervical spondylosis include those in information technology, drivers, and individuals who frequently work at desks [9]

Core Insights - The article highlights the increasing prevalence of spinal issues among various demographics, including office workers and manual laborers, emphasizing the need for awareness and preventive measures for spinal health [1] Common Spinal Diseases - Common spinal diseases primarily affect the cervical and lumbar regions, with cervical spondylosis being a significant concern. Types include cervical spondylosis, nerve root type, spinal cord type, sympathetic type, and vertebral artery type [2] - Cervical spondylosis symptoms include neck stiffness, pain, and swelling, often caused by improper sleeping positions, prolonged phone use, and incorrect work postures. Young individuals are particularly affected [2] - Lumbar disc herniation is the most common lumbar-related disease, where the intervertebral disc can bulge and compress nerves, leading to severe pain and potential loss of bowel or bladder control [3] Preventive Measures - To prevent cervical and lumbar diseases, it is advised to maintain a proper distance between the chin and chest while using phones or computers, and to take breaks every hour during prolonged sitting [4] - There is a misconception that high-impact exercises like running or jumping are beneficial for spinal health. Instead, stability-focused exercises such as swimming and hip bridges are recommended to strengthen the muscles supporting the spine [5] - The article emphasizes that preventing spinal diseases requires lifelong commitment to healthy habits and proper exercise techniques [5]

Core Viewpoint - The importance of spinal health is emphasized, with common misconceptions and preventive measures discussed in light of World Spine Day on May 21 [1] Misconceptions and Preventive Measures - Misconception 1: The sound of cracking when turning the neck indicates cervical spondylosis. Occasional cracking without pain or other symptoms does not necessarily indicate a problem [2][3] - Preventive measures for cervical spondylosis include exercises to strengthen neck and shoulder muscles, such as standing or sitting upright and resisting against the hands placed on the back of the head [3][4] - Misconception 2: Sleeping on a hard bed is better for lumbar health. A medium-firm mattress that conforms to the natural curvature of the spine is recommended instead of excessively hard surfaces [4][5] - It is advised to avoid prolonged sitting on overly soft furniture, which can lead to poor spinal alignment and increased pressure on intervertebral discs [4][5] - Misconception 3: Simply getting a massage or chiropractic adjustment is sufficient for treating cervical or lumbar issues. Treatment should be tailored to the specific type of condition, and professional guidance is essential [5][6] - Misconception 4: Hanging from a bar can correct scoliosis. While it may provide some temporary relief, it is not a definitive treatment for spinal curvature [7][8] - For scoliosis, monitoring the curvature angle is crucial, with specific recommendations based on the degree of curvature and its impact on daily life [9]