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Taking care of your back is mostly a
matter of awareness, prevention and good habits. With little
caution, exercise and information you can keep your back beautiful
and pain free.
When Seated...
Don't slump; this puts undue stress on your back by over stretching
muscles and ligaments.
Avoid sitting for prolonged periods. Take frequent breaks to stand
up and stretch backwards a few times to reverse the curve in the low
back.
Sit on chairs that have an adjustable height, adjustable armrests,
and an adjustable seat pad and seat back.
When
Standing…
Try to keep the normal curves in your back at all times. High heels
may cause the low back to arch excessively. Wear comfortable shoes
with good arch supports.
Shift positions frequently and rest one foot on a low stool or
shelf.
Keep your work close to you and at a comfortable height.
When Sleeping…
Sleep on a mattress that is comfortable and does not sag. The
natural curves in your back and neck should be supported.
When lying on your back, use a flat pillow to support your neck and
one or two pillows under the knees help to support the low back.
When lying on your side, place one pillow between your knees.
When arising, roll onto your side and push up with your arms.
When working on computer…
Your keyboard should be placed directly in front of you
The screen should be centered if you use the computer for word
processing functions. For data entry, the screen may be slightly off
to one side provided the documents you will be working from are
centered.
The top of the screen should be at eye level so that your neck is
maintained in a neutral posture.
When driving…
Move the car seat forward and sit with your knees higher than your
hips.
Be sure your back is fully supported-a small pillow or rolled towel
works best.
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