Write an article about spinal health. Include some tips for keeping your spine healthy. Talk about how slumping or bad posture can lead to backaches. Keep the word count under 400 words. Make the article easy to read and understand.
system
spinal health ke bare main ek lekh likhen.apni ridh ko swasth rakhane ke liye kuch suzav shaamil karen.is bare main baat karen ki kaise phisalane yaa kharaab asana se peeth dard ho saktaa he.shabd kii gananaa 400 shabdon ke tahat rakhen.lekh ko padhane or samajhane main aasaan banaaen.
user
adhikansh log waapas swasthya ke bare main nahin sochate hai, lekin yah ek aisa kshetra he jo aapke puure jeevankaal main samgr swasthya ke liye bahut mahatvapurn he.aapaki peeth aapke puure sharir kaa samarthan karti he.yaad rakhen jab aap grad skool main the, to aapke mata -pita or shikshak hameshaa aapako sidhe baithne ke liye kah rahe the?unhone aapako yaad dilaayaa ki yadi aap har samay phisalte hai yaa tahaltey hai, to yah sthaayee rup se aapaki ridh kii vakrata ko badal saktaa he.yah vastav main sach he, haalanki aisa karne main varshon lagenge.

haalanki baat yah he ki agar ham yuvaaon ke rup main garib aadaton ko viksit karte hai, to ve aksar vayaskta ke madhyam se hamaara anusaran karte hai.aap shaayad hi kabhi swasthya par kakshaen yaa jaankaree dekhte hai lekin kuch skool vigyaan varg yaa gym ke dauraan ise sikhaate hai.yadi aapke paas puraani peeth dard ho rahaa he, to kuch saral back eksrasij un mansapeshiyon ko majboot kar sakate hai or prayek din aspirin kii sankhya main katautee kar sakate hai.

aap ek sidhe-samarthit kursi main thik se baithne kaa abhyaas kar sakate hai.baitho or kursi ke khilaaf apni peeth ko dabaaen or kai gahari saansen len.apni ankhen band karen or apni ridh ko puri tarah se sidhe kalpana karne kaa prayaas karen.yah aapaki ridh or peeth ke bare main adhik jaagruk hone main aapaki madad karne ke liye back eksrasij ke saath baio-feedback ko jodatii he.

chalanaa or tairaaki donon aapaki peeth ke liye bhi achche abhyaas hai or ve anya kshetron main aapke swasthya main sudhaar kar sakate hai.ek vyaayaam jo peeth kii mansapeshiyon or ek hi samay main aapke pairon kii peeth ko failaata he, vah he sidhe khadey hona.apane haathon ko chat tak badhayen, ek gahari saans len, or phir ise chhod den kyonki aap apni ungaliyon ko apane pair kii ungaliyon ko choote hai.yadi aap kar sakate hai, to kuch kshanon ke liye is sthiti ko pakaden.

yahan kuch anya suzav die gaye hai:
1. ek hi samay main kabhi bhi moden or jhuken.
2. bade, baari purse yaa sling bag le jane se bachein
3. tivi dekhte hue yaa car chalaate samay baithte hue phisal na jaaen.
4. ek kursi kaa upyog karen or aksar sthiti badalen.
5. ek acha gadda chune jo sabhi sahi kshetron main samarthan detaa he.
assistant
<|system|>
</s>
<|user|>
spinal health ke bare main ek lekh likhen.apni ridh ko swasth rakhane ke liye kuch suzav shaamil karen.is bare main baat karen ki kaise phisalane yaa kharaab asana se peeth dard ho saktaa he.shabd kii gananaa 400 shabdon ke tahat rakhen.lekh ko padhane or samajhane main aasaan banaaen.</s>
<|assistant|>
adhikansh log waapas swasthya ke bare main nahin sochate hai, lekin yah ek aisa kshetra he jo aapke puure jeevankaal main samgr swasthya ke liye bahut mahatvapurn he.aapaki peeth aapke puure sharir kaa samarthan karti he.yaad rakhen jab aap grad skool main the, to aapke mata -pita or shikshak hameshaa aapako sidhe baithne ke liye kah rahe the?unhone aapako yaad dilaayaa ki yadi aap har samay phisalte hai yaa tahaltey hai, to yah sthaayee rup se aapaki ridh kii vakrata ko badal saktaa he.yah vastav main sach he, haalanki aisa karne main varshon lagenge.

haalanki baat yah he ki agar ham yuvaaon ke rup main garib aadaton ko viksit karte hai, to ve aksar vayaskta ke madhyam se hamaara anusaran karte hai.aap shaayad hi kabhi swasthya par kakshaen yaa jaankaree dekhte hai lekin kuch skool vigyaan varg yaa gym ke dauraan ise sikhaate hai.yadi aapke paas puraani peeth dard ho rahaa he, to kuch saral back eksrasij un mansapeshiyon ko majboot kar sakate hai or prayek din aspirin kii sankhya main katautee kar sakate hai.

aap ek sidhe-samarthit kursi main thik se baithne kaa abhyaas kar sakate hai.baitho or kursi ke khilaaf apni peeth ko dabaaen or kai gahari saansen len.apni ankhen band karen or apni ridh ko puri tarah se sidhe kalpana karne kaa prayaas karen.yah aapaki ridh or peeth ke bare main adhik jaagruk hone main aapaki madad karne ke liye back eksrasij ke saath baio-feedback ko jodatii he.

chalanaa or tairaaki donon aapaki peeth ke liye bhi achche abhyaas hai or ve anya kshetron main aapke swasthya main sudhaar kar sakate hai.ek vyaayaam jo peeth kii mansapeshiyon or ek hi samay main aapke pairon kii peeth ko failaata he, vah he sidhe khadey hona.apane haathon ko chat tak badhayen, ek gahari saans len, or phir ise chhod den kyonki aap apni ungaliyon ko apane pair kii ungaliyon ko choote hai.yadi aap kar sakate hai, to kuch kshanon ke liye is sthiti ko pakaden.

yahan kuch anya suzav die gaye hai:
1. ek hi samay main kabhi bhi moden or jhuken.
2. bade, baari purse yaa sling bag le jane se bachein
3. tivi dekhte hue yaa car chalaate samay baithte hue phisal na jaaen.
4. ek kursi kaa upyog karen or aksar sthiti badalen.
5. ek acha gadda chune jo sabhi sahi kshetron main samarthan detaa he.</s>
