Sit, stand, and walk tall – imagine running a plumb line from your ears, through your shoulders, down to your hips.
- Keep the head on the shoulders
- Avoid hunching and reaching
- The shoulders should be relaxed, elbows resting at the sides
Avoid overly bent or rotated joints
- Head facing forward
- Shoulders relaxed, elbows at sides
- Wrists straight
The following tips may reduce your risk of developing back pain or impairment over time:
- Always maintain the natural curve in your back, especially when lifting or sitting; the back is best supported when in a neutral posture.
- Alter your position frequently for prolonged standing and sitting, by:
- Resting your foot on a step while standing.
- Standing up from time to time to prevent prolonged sitting.
- Taking breaks during long drives.
- Removing your wallet from your back pocket while sitting.
- Exercise regularly to promote overall musculoskeletal strength and endurance, enhance cardiorespiratory fitness, improve body composition, and maintain flexibility.
- Purchase a supportive mattress and pillows if necessary.
- Use bags and backpacks that hold loads close to the body, distribute forces evenly, and have wide straps. Do not carry heavy loads in backpacks. Backpacks with a waist belt are ideal to help further distribute the load.
