Do not bend too often !!
Do not bend too often !! Avoid bending forward to pick up objects on the ground. Bending forward increases the pressure on the lumbar disc by two or three folds compared to lying down or standing position. Better way of picking up objects on the ground is to flex your knees and hips while keeping your back straight.
Heavy-wait !
Heavy-wait ! Avoid lifting heavy weight (>5 kgs) when you have an active episode of back pain or back spasm. While lifting heavy weight during a pain free interval, distribute weight equally between the two hands to balance the active force acting on the spine. Using stroller bags is recommended.
Step up !
Avoid keeping both feet at the same level while prolonged standing. Use a stool or a step to keep one foot at a level above the other. This will reduce the strain on your back.
Ergonomics !
Always sit erect with a back support extending up to the neck. Do not lean back or lean forward. Keep your monitors and screen in front of your eyes within angle of 30° of vision. Keep the laptop (higher) in front of your eyes to avoid strain on the neck.
Stay active
If your work requires prolonged sitting, take small hourly breaks, stretch yourself, walk around and then continue your work. Do this for every 2-3 minutes after 45 minutes of continuous sitting.
Text Neck Syndrome
Avoid constant flexion of the neck i.e. while using mobile and laptop. Use mobiles as minimal as possible if you are suffering from neck pain. It is better said than done and so we recommend keeping your mobile up in front of your eyes while using them.
Sleep well
Sleep on your back with a pillow under the knees. While lying sideways, use two pillows – one for the neck and the other between the two thighs. Lying on your abdomen is not advisable.
Ideal bed: Firm bed is ideal for the back. Soft beds are usually not recommended. Sleeping on floor is not recommended.
How you get up is important
Turn on your side, put both feet down and then gently get up from the bed. Do not crunch yourself !!
Be careful !
For day to day activities that require bending forward, use one hand to support the wall which will reduce the stress on the back. Avoid sudden bending or lifting heavy weight while leaning forward.
