- Asleep (sleep on your side or on your back with a pillow under your knees).
- Exercise regularly
- Practice abdominal “Crunches” to strengthen abdominal muscles which support your lower back.
- Also, walk or swim regularly to strengthen your lower back.
- Lift objects safely – Always lift from a squatting position, using your hips and your legs to do the heavy work.
- Avoid simultaneous lifting, twisting and bending movements.
- Avoid sitting or standing for extended periods of time.
- Wear shoes with heels that are less than 1 1/2 inches high.
- Soft–soled shoes may help lessen the impact of ambulation.
- Avoiding prolonged sitting. No other position puts as much pressure on the back muscles and disks.
- Sitting correctly, with feet flat, back straight, shoulders back, and head up.
- Finding a chair that supports the lower back or rolling up a towel as a back support, if standing for long periods, changing positions often by propping one foot on a stool.
- Conditioning the body for high risk sports for at least six weeks before starting. Sports that involve bending or twisting on impact require conditioning first. Avoiding sudden bursts of intense activity.
- Making back exercise a daily routine. Flexion and extension exercises keep back muscles flexible, while others strengthen back and abdominal muscles.
- Pushing instead of pulling to make the leg muscles (instead of the back muscles) power the job.
- Never slinging a heavy purse or briefcase over one shoulder. It is better to position the shoulder strap across the body to distribute the weight, and to switch shoulders often.
- Asking for a porter or using a cart to carry luggage.
- When driving, using the lumbar support in the car seat or making a lumbar support by rolling up a towel and putting it behind the small of the back.
- Stopping and walking around every hour during a long drive or flight, as the constant vibration tires the back.
- Sitting correctly during air travel, using airline pillows behind the small of the back, and putting feet up on a briefcase or bag under the seat in front.
- Getting plenty of sleep, as fatigue hinders good posture and strains the back.
- Sleeping in a healthful position, such as on the back with a pillow under the knees or on the side with knees bent and a pillow between them.
- Never slumping over a desk or a keyboard, but sitting as close as possible to prevent slumping.
- Adjusting the desk or workstation to a comfortable height.
Back Posture
