{"id":1455,"date":"2024-12-18T17:57:40","date_gmt":"2024-12-18T17:57:40","guid":{"rendered":"https:\/\/lancenormal.com\/?p=1455"},"modified":"2025-01-07T13:03:58","modified_gmt":"2025-01-07T13:03:58","slug":"coluna-saudavel","status":"publish","type":"post","link":"https:\/\/lancenormal.com\/en\/coluna-saudavel\/","title":{"rendered":"5 Habits for a Healthy Spine"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Check out 5 habits for a healthy spine!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever thought about whether you are taking good care of your spine? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">THE <strong>spine health<\/strong> is crucial to our well-being. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It gives us support and protection to the spinal cord. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But bad habits and a sedentary lifestyle can cause back pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good news: with a few tips, you can prevent pain and improve your back health.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-1024x585.jpeg\" alt=\"5 H\u00e1bitos para ter uma coluna saud\u00e1vel\" class=\"wp-image-1456\" srcset=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-1024x585.jpeg 1024w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-300x171.jpeg 300w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-768x439.jpeg 768w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-700x400.jpeg 700w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17-100x57.jpeg 100w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-17.jpeg 1344w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Main Highlights<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep the <strong>correct posture<\/strong> during daily activities.<\/li>\n\n\n\n<li>Strengthen your back muscles with specific exercises.<\/li>\n\n\n\n<li>Control your weight and adopt a balanced diet.<\/li>\n\n\n\n<li>Practice physical activities regularly.<\/li>\n\n\n\n<li>Choose the right mattress and pillow.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Correct Posture During Daily Activities<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Keep a <em>correct posture<\/em> is essential for the <strong>spinal health.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One <em>proper posture<\/em> relieves pressure on the back. This prevents pain and improves breathing.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-1024x585.jpeg\" alt=\"\" class=\"wp-image-1459\" srcset=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-1024x585.jpeg 1024w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-300x171.jpeg 300w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-768x439.jpeg 768w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-700x400.jpeg 700w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20-100x57.jpeg 100w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-20.jpeg 1344w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Image: <a href=\"http:\/\/canva.com\">Canva<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">When sitting, it is important to keep your back straight. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your shoulders should relax and your feet should be firmly on the floor. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoiding bending over for long periods helps to <em>avoid back pain<\/em>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Effect of Correct Posture<\/th><th>Benefits<\/th><\/tr><tr><td>Reduces the risk of musculoskeletal injuries<\/td><td>Reduces muscle fatigue and increases energy levels<\/td><\/tr><tr><td>Prevents chronic pain<\/td><td>Improves the body&#039;s flexibility and functionality<\/td><\/tr><tr><td>Allows for greater lung expansion<\/td><td>Improves breathing and oxygenation of the body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to get out of bed properly. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid twisting your back when doing household chores. Protect your back when working in the garden while squatting.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carrying backpacks on your back and using a luggage trolley helps. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Following these simple recommendations improves <strong>spinal health.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Small daily habits make a big difference to your well-being.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Spine: Strengthening Back Muscles<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The back muscles are very important. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They help keep the spine firm. They include the trapezius, rhomboids, spinalis, and latissimus dorsi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>++ <a href=\"https:\/\/lancenormal.com\/en\/10-modalidades-esportivas-que-voce-pode-comecar-em-casa\/\">10 Sports You Can Start at Home<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strengthening these muscles helps prevent pain and injury. It also improves <strong>spinal health.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-1024x585.jpeg\" alt=\"5 H\u00e1bitos para ter uma coluna saud\u00e1vel\" class=\"wp-image-1458\" srcset=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-1024x585.jpeg 1024w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-300x171.jpeg 300w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-768x439.jpeg 768w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-700x400.jpeg 700w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19-100x57.jpeg 100w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-19.jpeg 1344w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The trapezius helps stabilize the scapula. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The rhomboids are essential for posture and shoulder stability. The spinal group is crucial for spinal extension.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The latissimus dorsi is the largest muscle in the back. It helps with shoulder adduction and extension.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strengthening these muscles is essential to prevent spinal injuries. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If your back muscles are weak, you are at risk for chronic pain and frequent injuries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Signs of inflammation include localized pain and swelling. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenderness and redness are also signs. Stiffness, muscle spasms, and reduced mobility are also signs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To strengthen your back muscles, there are several <em>back exercises<\/em>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front plank, side plank, superman and inverted plank are recommended. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Physical therapy is also important for treating injuries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treatment at ITC Vertebral may include osteopathy and manual physiotherapy. Techniques such as the McKenzie technique are also used.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Exercise<\/th><th>Target Area<\/th><th>Recommendation<\/th><\/tr><tr><td>Front Plank<\/td><td>Core and Lower Back<\/td><td>3 sets of 30 seconds<\/td><\/tr><tr><td>Side Plank<\/td><td>Core<\/td><td>3 sets of 30 seconds on each side<\/td><\/tr><tr><td>Superman<\/td><td>Back Extensors<\/td><td>3 sets of 12 repetitions<\/td><\/tr><tr><td>Inverted Plank<\/td><td>Lower Back and Glutes<\/td><td>3 sets of 30 seconds<\/td><\/tr><tr><td>Glute Bridge<\/td><td>Glutes and Lower Back<\/td><td>3 sets of 15 repetitions<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Consulting an orthopedic specialist is important. Dr. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u00e1bio Vieira can help you find the best <em>back exercises<\/em>This ensures the improvement of <em>spine health<\/em> safely.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Weight and Diet Care<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Keep the <em>weight control<\/em> is crucial for the <em>spine health<\/em>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Excessive weight can cause back pain and damage to the intervertebral disc. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One <em>healthy eating<\/em> is fundamental in this process.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fruits, vegetables, lean proteins and whole grains are great for <em>spine health<\/em>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calcium-rich foods like sesame seeds and broccoli help strengthen bones. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D and K2 are essential for the absorption and distribution of calcium.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-1024x585.jpeg\" alt=\"\" class=\"wp-image-1457\" srcset=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-1024x585.jpeg 1024w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-300x171.jpeg 300w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-768x439.jpeg 768w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-700x400.jpeg 700w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18-100x57.jpeg 100w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-18.jpeg 1344w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Nutrient<\/th><th>Function<\/th><th>Sources<\/th><\/tr><tr><td>Calcium<\/td><td>Strengthens bones<\/td><td>Dairy, sesame, broccoli, kale, white beans<\/td><\/tr><tr><td>Vitamin D<\/td><td>Calcium absorption<\/td><td>Sun exposure, supplements<\/td><\/tr><tr><td>Vitamin K2<\/td><td>Regulation of calcium in bones<\/td><td>Liver, dark leafy vegetables<\/td><\/tr><tr><td>Lean proteins<\/td><td>Maintaining muscle mass<\/td><td>Chicken breast, fish, beans<\/td><\/tr><tr><td>Omega-3 fatty acids<\/td><td>Anti-inflammatory properties<\/td><td>Salmon, sardines, tuna, chia seeds and flaxseed<\/td><\/tr><tr><td>Antioxidants<\/td><td>Fight inflammation<\/td><td>Blueberries, jabuticabas, blackberries, strawberries, apples, carrots, broccoli<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Cooking at home helps us control what we eat. It helps us avoid processed foods. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thus, a <em>healthy eating<\/em> and the <em>weight control<\/em> are essential for the <em>spine health<\/em>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Move Regularly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A sedentary lifestyle is very harmful to <strong>spine health<\/strong>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>++ <a href=\"https:\/\/lancenormal.com\/en\/ciclismo-urbano\/\">Urban cycling: equipment and tips for safe cycling<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To avoid back pain and strengthen your lower back, exercise is essential. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking, swimming, and yoga are good choices.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-1024x585.jpeg\" alt=\"5 H\u00e1bitos para ter uma coluna saud\u00e1vel\" class=\"wp-image-1460\" srcset=\"https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-1024x585.jpeg 1024w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-300x171.jpeg 300w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-768x439.jpeg 768w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-700x400.jpeg 700w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21-100x57.jpeg 100w, https:\/\/lancenormal.com\/wp-content\/uploads\/2024\/12\/image-21.jpeg 1344w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">To do <em>regular exercise<\/em> helps make the spine more flexible and resistant to injury. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise also helps maintain a healthy weight. This reduces pressure on the spine.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Physical Activity<\/th><th>Benefits<\/th><th>Recommended Duration<\/th><\/tr><tr><td>Walk<\/td><td>Improves circulation and strengthens muscles<\/td><td>30 minutes a day<\/td><\/tr><tr><td>Swimming<\/td><td>Reduces impact on joints and improves posture<\/td><td>45 minutes, 3 times a week<\/td><\/tr><tr><td>Yoga<\/td><td>Promotes flexibility and reduces stress<\/td><td>20 minutes daily<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">According to <strong>Medicover Neurology Team<\/strong>Regular exercise not only prevents back problems. It also improves your quality of life. So, make time to exercise every day!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Back: Take Care of Your Mattress and Pillow<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Choose one <em>suitable mattress<\/em> and one <em>ergonomic pillow<\/em> is crucial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They help keep your spine and neck aligned while you sleep, which is essential for quality sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is recommended to change your mattress every seven to ten years. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This maintains support and prevents wear on the materials. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pillows should be replaced every one to two years. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opting for memory foam can offer personalized support and pressure relief.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Aspect<\/th><th>Recommendation<\/th><\/tr><tr><td>Mattress Change<\/td><td>Every 7-10 years<\/td><\/tr><tr><td>Pillow Lifespan<\/td><td>1-2 years<\/td><\/tr><tr><td>Firmness Preference<\/td><td>Medium mattresses for a balance of comfort and support<\/td><\/tr><tr><td>Mattress Material<\/td><td>Foam, springs, latex<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing reputable brands with solid warranties is essential. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An inadequate mattress can cause spinal misalignment. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This leads to back pain and muscle tension.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One <em>unsuitable mattress<\/em> also affects the <strong>sleep quality.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can decrease cognitive performance, cause irritability and other health problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep the <strong>correct posture<\/strong> during sleep is crucial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A quality mattress and a suitable pillow are essential. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They ensure a good night&#039;s sleep and a healthy spine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Habit for a healthy spine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Adopt <em>healthy habits<\/em> it is crucial to take care of your <em>spine<\/em>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The spine has 33 vertebrae, divided into five parts. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maintaining preventive practices is important to avoid future problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercises such as core strengthening and flexibility are very beneficial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lifting heavy objects carefully helps prevent injuries. Water activities also reduce the risk of injury.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many people have posture problems, especially those who work in front of a computer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keeping your spine straight and taking breaks to stretch are essential. This relieves pressure on your spine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avoiding inappropriate footwear and distributing your weight evenly are important tips. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Activities such as yoga and Pilates are also recommended to keep your spine healthy.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">A balanced diet, rich in proteins, vitamins and minerals, is crucial to maintaining a healthy body and free from spinal problems.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Adopt these practices in your <em>daily care<\/em> helps prevent problems such as lordosis and low back pain. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This improves your health and quality of life in the long run.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Exercise<\/th><th>Main Benefit<\/th><\/tr><tr><td>Swimming<\/td><td>Reduces the risk of impact injuries<\/td><\/tr><tr><td>Yoga<\/td><td>Promotes flexibility and muscle strength<\/td><\/tr><tr><td>Pilates<\/td><td>Improves posture and stability<\/td><\/tr><tr><td>Stretching<\/td><td>Relieves pressure on the spine<\/td><\/tr><tr><td>Core strengthening<\/td><td>Provides support and stability to the spine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Spine: Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Adopt <strong>healthy habits<\/strong> is essential to maintain a healthy spine. Maintaining a <strong>correct posture<\/strong> prevents injuries and pain. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is crucial for the <strong>spine health<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>++ <a href=\"https:\/\/lancenormal.com\/en\/se-preparar-para-uma-corrida-de-5km\/\">How to Prepare for a 5K Race in Just 4 Weeks<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">80% of spinal injuries are caused by poor posture. This highlights the importance of maintaining good posture in your daily life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercises such as Pilates, swimming and weight training strengthen your back muscles. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practicing them regularly reduces the risk of back problems by 50%. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taking breaks to stretch and move around also helps, especially for those who sit a lot.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taking care of your weight and diet is important for spinal health. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maintaining a healthy weight reduces the risk of chronic pain by 60%. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Choosing the right mattress and pillow improves sleep in 57% people.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consulting a doctor and having regular checkups are essential practices. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">87% of spinal injuries could be prevented with this care.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Applying these tips to your daily life will greatly help your spine health. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This improves your quality of life and prevents future problems. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be proactive about your spine health and enjoy the benefits of a strong, healthy spine for years to come.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Veja agora 5 h\u00e1bitos para ter uma coluna saud\u00e1vel! Voc\u00ea j\u00e1 pensou se est\u00e1 cuidando bem da sua coluna? A sa\u00fade da coluna \u00e9 crucial para o nosso bem-estar. Ela nos d\u00e1 suporte e prote\u00e7\u00e3o \u00e0 medula espinhal. Mas, h\u00e1bitos ruins e vida sedent\u00e1ria podem causar dores nas costas. Boa not\u00edcia: com algumas dicas, voc\u00ea&hellip; <a class=\"read-more\" href=\"https:\/\/lancenormal.com\/en\/coluna-saudavel\/\">Continue reading<\/a><\/p>","protected":false},"author":8,"featured_media":1462,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"Veja agora 5 h\u00e1bitos para ter uma coluna saud\u00e1vel, a sa\u00fade da coluna \u00e9 crucial para o nosso bem-estar, por isso, aprenda como cuidar!","_seopress_robots_index":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-1455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias"],"_links":{"self":[{"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/posts\/1455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/comments?post=1455"}],"version-history":[{"count":2,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/posts\/1455\/revisions"}],"predecessor-version":[{"id":1463,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/posts\/1455\/revisions\/1463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/media\/1462"}],"wp:attachment":[{"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/media?parent=1455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/categories?post=1455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lancenormal.com\/en\/wp-json\/wp\/v2\/tags?post=1455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}