HEALTHY BACK HABITS
Back
DO YOU HAVE BACK PAIN?

Symptoms: Lower or upper back pain, pain down the side or the back of the leg, tingling or numbness in part of the leg.

  • Avoid strenuous activities which require lifting or back movement.
  • Rest flat on your back with legs bent if you have severe pain.
  • If you experience spasms, apply ice packs for approximately 10 to 20 minutes, then heat area back to normal room temperature

Photo source: dmdtoday.com
A NEUTRAL BACK

There are three natural curves in your back, keeping these curves in their normal position will reduce pressure.

Photo source: trucontour.com
SLEEPING
  • Use a firm mattress
  • Avoid sleeping on stomach
  • Use a pillow that keeps neck in a neutral alignment
  • Side sleepers- Place a pillow between knees to keep hips, pelvis, and spine aligned
  • Back sleepers- Place a pillow underneath your knees for low back support


    Photo source: garkihospital.com
STANDING
  • Keep your ears, shoulders and hips in line
  • Keep your pelvis in a neutral position
  • Feet parallel

    Photo source: fixflatfeet.com
SITTING
  • Keep your ears, shoulders, and hips in line
  • Keep your knees level with your hips
  • Place both feet on the floor
  • Be sure your back is firmly against the backrest of your chair
  • While using a computer, your eyes should be aligned with the top of the screen of your monitor


WALKING
  • Hold your head up high
  • Keep chin slightly tucked inward
  • Toes should be pointed straight ahead
  • Your shoes should support the arch in your feet


LIFTING
  • Keep your back straight
  • Use your legs to bend when lifting objects
  • Keep object close to your body
  • Do not twist your spine while holding something heavy
  • Do not lift heavy objects over shoulder level
STRETCHES
  • Pelvic Tilt
  • Lying knee drop w/ oblique twist
  • Supine knee to chest
  • Hamstring stretch
  • Cat stretch
  • Upright cobra
  • Shoulder retraction
  • Shoulder shrugs
  • Neck tilts
  • Neck rotations
BACK EXCERSICES
  • Ball crunch
  • Prone cobra
  • Ball squats
  • Prone Iso-Abs
  • Lifted leg toe touch