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Monday, December 17, 2012

Ouch!!! My back

Backache may not be life threatening, but is life debilitating!

Safe and efficient sleep positions:
1. NEVER sleep on the stomach as it spoils curve at the neck, but if required to sleep, avoid the pillow.
2. If you sleep on your side, bend the knees and lower body.
3. If you sleep on your back, put a pillow under your knees.
4. Use a firm mattress which can maintain the spinal curve, instead of an extremely soft or hard one.
5. The pillow should be soft and should fill the gap between the neck and the shoulder.
6. While getting up, turn to the side and rise without a jerk.
Have you ever hesitated lifting your child or cancelled an outing due to a back pain? If yes,
When lifting objects
1. Bend your knees and not your back.
2. Hold the object you are lifting close to your body, not higher than your chest.
3. After lifting stand upright and bend backwards a few times.

Stand at ease:
1. Stand erects and while working, place either of the legs on a footstool. The legs should be alternated on the footstool when standing for a long time.
2. The working table should be at the waist level.
3. Stretch backwards at regular intervals to de-stress the spine.  

Ideal Sitting:
1. Use a soft cushion at the lower back for support.
2. Keep the knees slightly higher than the hips, by using a foot rest. Which can even be a box or a layer of bricks?
3. Sit close to your desk to avoid bending forward.
4. Do not sit in one posture for too long, after every 1 hr take a short break of 5 minutes. For e.g. walk up to the cooler to drink water, instead of keeping a bottle on the desk.
5. While standing up, first move to the front of the seat and rise with an erect back.

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