Poor posture, a sore neck, and aching back muscles don’t happen overnight.Blame it on the eight hours each day we spend at work hunched over a computer, followed by the additional five hours spent slouching on the couch watching television. Regardless, our posture is shot, and our backs are aching in response.
Here are some tips for Back care :-
▪Always stretch before exercise or other strenuous physical activity.
▪ Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
▪ At home or work, make sure your work surface is at a comfortable height for you.
▪ Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
▪ Wear comfortable, low-heeled shoes.
▪ Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
▪ Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
▪ Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
▪ Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus and vitamin D helps to promote new bone growth.
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