1. Back health while you are at the office: ergonomics

  • Adjust the position of your desk and computer to your body size and your work tasks;
  • Change position as often as possible;
  • Move efficiently and manage stress.

2. Stay active:

  • Exercise for 30 minutes three times a week;
  • Take a break every hour: straighten your chair or get up and walk for a few minutes.
  • Change position: if you are sitting, stand up; if you are standing, walk around a little;
  • Do a different movement every hour, using different muscle groups to relax your back.

3. When you are sitting:

  • Your feet should rest on the floor or on a footrest;
  • Keep your knees and hips at the same level (a 90-degree angle between hips and trunk and between thighs and lower legs);
  • Your sitting position should let you keep your spine upright;
  • Look straight ahead without bending your neck forward;
  • Adjust the backrest and armrests;
  • The monitor should be about an arm's length from your eyes;
  • Place the monitor and documents slightly below your line of sight.

4. Using your mobile phone:

  • Stand up when you text or read;
  • Hold the phone at chest or eye level so you do not strain your neck and pass muscle tension on to your back.
  • Use hands-free;

5. #BACK #HEALTH when lifting weights:

  • Estimate the weight to be lifted and make sure you handle it as efficiently as possible;
  • Place your feet shoulder-width apart and bend your knees with your back straight (do not bend forward);
  • Lift the object so that it is as close to your body as possible. Avoid bending your back;
  • Do not twist; turn from your hips and feet instead to reduce stress on your spine.

6. Correct posture behind the wheel:

  • Adjust the height and distance of your seat so that your knees and hips are at a 90-degree angle.
  • Straighten the seat to reduce stress on your spine;
  • Use a lumbar support to maintain the normal lower back curve (cushions work, or you can roll up a towel for the same effect);
  • Raise the seat back so that you sit on a flat surface;
  • Take frequent breaks on long drives: walk around a little and stretch.

7. Tips for parents when caring for a child:

  • Use your whole body by bending your hips, knees and ankles, keeping the child close, when you lift them;
  • Hold the child in your arms facing outward;
  • If you carry the child on one side, switch sides often. Keep your thumb close to your other fingers to avoid putting pressure on ligaments and tendons.
  • Hold the child in your arms above your hips;
  • Adjust the stroller handle to the level of your abdomen and push with your elbows slightly bent and relaxed;
  • Use a pillow or an arm support to hold the child while feeding;
  • When you sit on the floor, keep your back supported or kneel.

8. Protect your back while cleaning the house:

  • When mopping: standing with your feet shoulder-width apart and your elbows close to your body, swing the mop as if you were dancing with it, avoiding twisting your body;
  • Vacuuming: from the same position, but with your knees slightly bent, move together with the vacuum cleaner;
  • In the bathroom: use a small stool to sit on, or kneel while cleaning the lower fixtures;
  • In general: if you need to stay bent over for a task, try to change position as often as possible and take breaks;
  • How to stand at the sink or counter: the most protective position is standing with your feet shoulder-width apart, your trunk leaning forward and your knees slightly bent. Wear comfortable shoes or stand on a rubber mat, and pay attention to your posture, keeping your head and gaze forward.

9. Walking helps protect your spine:

  • Walking at a brisk pace is good for maintaining a healthy lifestyle and often helps with back pain;
  • Stay upright to avoid slouching or leaning forward while you walk;
  • Use a pedometer to track your progress and stay motivated.

10. When you exercise at the gym and use the treadmill:

  • Choose a dynamic warm-up that raises your heart rate and body temperature through simple stretching.
  • Walk gently, swinging your arms alongside your body in a pain-free way, and increase the intensity gradually.

Advice from Medisport physiotherapists

If you often experience back pain, we recommend seeing a specialist physiotherapist for a proper assessment of the cause and treatment, to avoid developing serious spine conditions.

Medisport specialists recommend an annual BackFix assessment, designed to prevent back problems of any kind.

Learn more about COMPUTERIZED ASSESSMENT WITH BACKFIX and BACKFIX TREATMENTS.

Learn more!