Develop Back Saving Habits - How To Prevent Back Problems: Back Pain

Content provided by the Faculty of the Harvard Medical School

Develop back-saving habits

Everyday activities, from vacuuming your house to sitting in front of the computer for hours, can take a toll on your back, particularly if you aren't schooled in proper body mechanics. But you can take some of the pressure off your back by following these simple tips:

1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool.

2. Don't remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can.

3. When bending from the waist, always use your hands to support yourself.

4. When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don't reach the floor, put a book or a small stool under them.

5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5–10 minutes at a time doing this task.

6. Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don't have to do a lot of twisting (see Figure 7).

7. Try not to overload briefcases or backpacks (see "Lighten your load").

8. Make frequent stops when driving long distances.

9. While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.

10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn't prop your head up too high or let it droop. Choose a mattress that's firm enough to support your spine (so that it doesn't sag into the bed) and that follows your body's contours.

Figure 7: Practice good desk posture You can ease the strain on your back and neck by setting up your chair, desk, and computer to encourage good posture.

Safeguard your neck

Like your back, your neck is vulnerable to aches and pains. Neck pain can be brought on by a variety of things, including strains, sprains, muscle tension, poor posture (especially when working at a computer), sleeping on a pillow that's too high or too low, and stress. While it may not always be possible to avoid the proverbial pain in the neck, there are some things you can do to prevent actual neck pain.

Keep your head straight. Poor head posture can strain your neck muscles. Try to avoid having your head rest too far forward while driving or looking at a computer monitor. Move your head back so that your ear canal is aligned with the front of your shoulders. Also, make sure that your pillow isn't propping your head up too high or letting it droop too low. If you sleep on your side, choose a pillow that keeps your neck muscles aligned with your spine (so you could draw a straight line down the center of your head and body while resting on your side).

Get moving. Try not to sit for long stretches at a time. Take a break by stretching or going for a mini-walk every 20 minutes or so.

Use a headset or speakerphone. Cradling the telephone between your ear and shoulder can strain your neck. If you use the phone a lot, invest in a headset or speakerphone.

Keep stress in check. It's easier said than done, but managing your stress level has many health benefits, including warding off neck pain. Find a relaxation technique — such as yoga, meditation, or deep breathing — that works for you.

Flex your muscles. Strengthen your neck muscles by performing neck exercises every day. Here are three to try:

• Slowly bend your head forward, hold for 10 seconds and then bend it back, holding for 10 seconds. Move your head back to center and then gently drop it toward your left shoulder and then your right shoulder, holding each stretch for 10 seconds. Repeat five times.

• Lie on your stomach with your arms by your side. While keeping your abdomen and hips flat on the floor, lift your head and stomach straight up from the floor. Only lift as high as you comfortably can. Repeat five times.

• You can do this while sitting or standing up straight. Look straight ahead. Tuck your chin in slightly and move your head backward, slowly and smoothly. Be sure to keep your head level; you should be gliding your head backward, not bending or tipping it. Hold for five seconds. Repeat five times.

Last updated:	January 23, 2007