This article is about keeping your back painless without often seeing a physiotherapist. It advices you on do's and don'ts while sitting, standing, walking,working on laptop etc.
LIFTING:
Do's
Bend your knees, not your back
Always be sure of your footing
Hold object close to your body
Lift objects only chest high
Get help with heavy objects
Don'ts
Don't bend over with leg straight
Don't twist while lifting
Don't lift above shoulder level
STANDING/WALKING:
Do's
Stand with one foot up and change position often
Use good posture: Head high, chin ticked up, toes straight ahead
Wear comfortable low healed shoes
Don'ts
Don't stand too long in one position
Don't bend forward with straight legs
Don't walk with poor posture
Avoid wearing high healed or platform shoes
SLEEPING:
Do's
Get a good night's sleep on a mattress that supports your back's natural curves
Sleep on your side with a pillow between your knees or on your back with a pillow under the knees
Don'ts
Don't sleep on lounge, on soft, sagging, non-supporting mattress or cushions. This can cause back strain especially when you sleep on your stomach.
SITTING:
Do's
Sit with both feet flat on the floor
Keep knees at or slightly below the level of your hips
Sit firmly against the chair back
Protect your lower back with a limber support or a rolled up towel
Don'ts
Don't slump
Don't sit on a chair that it is too high or too far your working area
Avoid leaning forward
Avoid arching and rounding your back.
WORKING ON LAPTOP
Do's:
Do cervical (neck) strengthening exercises twice everyday.
Sit on a good chair with minimum cushion while working
Don'ts:
Sit on bed while working
Work for more than 45 min at a stretch
Place your laptop in your lap while sitting on a chair while working.
