For a healthy spine, keep these tips in mind!
Standing
Wear supportive shoes and maintain good posture: chin up, shoulders back, and feet shoulder-width apart.
Working at a Desk
Get up and stretch every 30 minutes. Sit with your feet flat, knees at 90 degrees, and use a chair with lower back support. Position your screen at eye level to avoid neck strain.
Lifting
Squat with one foot slightly forward, back straight, and lift with your legs—never twist while lifting. Hold objects close to your body and turn only when fully upright.
Warming Up for Physical Activity
Even for light activities like gardening, warm up to prevent muscle strain.
Talking On The Telephone
Use a headset or speakerphone—never cradle the phone between your neck and shoulder.
Resting or Sleeping
Use a supportive pillow to keep your neck aligned with your spine. Avoid sleeping on your stomach to reduce strain.