Good Posture and Low-1 Exercises
Changes in everyday posture and behavior can help prevent and alleviate low-back pain.
• Lying down. When resting or sleeping, lie on your side with your knees and hips bent. If you lie on your back, place a pillow under your knees. However, do not elevate your knees so much that the curve in your lower spine is flattened. Don’t lie on your stomach. Use a medium-firm mattress.
• Lifting. If you need to lower yourself to grasp an object, bend at the knees and hips rather than at the waist. Your feet should be about shoulder-width apart. Lift gradually, keeping your arms straight, by standing up or by pushing with your leg muscles. Keep the object close to your body. Don’t twist; if you have to turn with the object, change the position of your feet.
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• Standing. When you are standing, a straight line should run from the top of your ear through the center of your shoulder, the center of your hip, the back of your kneecap, and the front of your ankle bone.
Support your weight mainly on your heels, with one or both knees slightly bent. Don’t let your pelvis tip forward or your back arch. Shift your weight back and forth from foot to foot. Avoid prolonged standing.
To check your posture, stand normally with your back to a wall. Your upper back and buttocks should touch the wall; your heels may be a few inches away. Slide one hand into the space between your lower back and the wall. It should slide in easily but should almost touch both your back and the wall. Adjust your posture as needed, and try to hold this position as you walk away from the wall.
• Sitting at a computer. Sit in a slightly reclined position of 100-110 degrees, not an upright 90-degree position. Adjust your chair so your knees are slightly lower than your hips. If your back flattens as you sit, try using a lumbar roll to maintain your back’s natural curvature. Place your feet flat on the floor or on a footrest. Place the monitor directly in front of you and adjust it so your eyes are level with the top of the screen; you should be looking slightly downward at the middle of the screen. Adjust the keyboard and mouse so your forearms and wrists are in a neutral position, parallel with the floor.
• Walking. Walk with your toes pointed straight ahead. Keep your back flat, head up and centered over your body, and chin in. Swing your arms freely. Don’t wear tight or high-heeled shoes. Walking briskly is better for back health than walking slowly.