Back Care Tips
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.
this puts undue stress on your back by over stretching muscles
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.
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
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
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.
Move the car seat forward and sit with your knees higher than
Be sure your back is fully supported-a small pillow or rolled
towel works best.