For a healthy spine, keep these tips in mind!
Standing
If you know you will be standing for an extended period, wear supportive, cushioned shoes, and make sure you try to keep your body segments stacked-pelvis over feet, ribs over pelvis, shoulders over ribs and head over shoulders. Efficient posture is the key to maintaining a healthy spine. Keep your chin up and roll your shoulders back, widening your collarbones. Keep both feet about as wide as your front pelvis bones, and try putting one foot up on a stool or step, switching feet periodically.
Working at a Desk
Make sure that you are getting up every 30-45 minutes to stretch, even if you just walk around for a few minutes. Next, be sure you are seated using correct biomechanics. Make sure you have a chair that offers good lower back support, or you are utilizing a specialized lower back support cushion that rests on the back of the chair. You also want your feet flat on the floor with your knees at a 90 degree angle. If you need a stool under your feet to do this, bring one to work. You can also utilize under desk leg ergometers-little units that look like small bicycles to get motion in your legs while you sit. Your computer screen should be at eye-level so you are not looking down at it.
Lifting
Lifting heavy objects is one of the most common ways to injure yourself. Start by squatting down to the object with one foot slightly in front of the other. Keep your back in a neutral position, bending at your knees, hips and ankle joints. Keep your head looking forward and lift the object by straightening your legs, driving your legs and feet into the floor and maintaining a neutral spine. Hold the object close to your body. Never twist while picking up something heavy. Only turn once you are fully upright. Keep the same idea in mind when you are putting the object back down. Keep in mind the previous techniques are specifically for lifting heavy objects. When lifting light objects, a combined strategy of bending the spine and bending in the hips, knees and ankles is the best approach. The strategy you use to lift is always based on the weight of the object and your level of fitness and joint mobility!
Warming Up for Physical Activity
If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Even when only performing light activities, like gardening or pushing your child on a bike, it's easy to pull something if you don’t prepare your body.
Talking On The Telephone
If you're forced to use the telephone for a long period of time, a speaker or a headset is a must. Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.
Resting or Sleeping
Straining your neck or back while you're sleeping is a very common occurrence. We often fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.