Spine Care Tips

At least eight out of every 10 cases of backache are caused by muscle tension produced by poor posture while seated, incorrect standing habits, incorrect sleeping habits, bad bending and lifting moves and twisting of the spine.

SITTING:
Slumping : Never slump and sit as this causes your tailbone to bend under you, your lower back bends outward and your upper back is rounded forward. Slumping is the chief culprit of lower back pain. The correct posture is to sit with your back arched slightly backward at an angle greater than 90 degrees.

Uptight Sitting : Causes low level tightening of muscles and you need to hold the spine erect without support. Avoid such deep unsupportive chairs.

Sitting Still : Do not sit still for too long in one position. The negative forces occurring in the slump and uptight postures reduce the sitting tolerance even further affecting your spine. It is more comfortable and healthier to move among several healthy sitting postures.

Locked kness STANDING:
Locked Knees : Standing with your knee joints pushed back and locked causes pelvic and low back problems since it increases the lower back arch. The correct posture would be to unlock the knees and bend slightly forward over the ankle thereby decreasing the lower spine arch.

Slump Standing : Slumping and standing causes the knees and ankles to bend excessively putting an enormous strain on the pelvis as it tips outward and pushes the tailbone under you. This also causes a slump in the chest. Correct your posture by standing with your chest out and exaggerate a long, straight leg and trunk position to safe guard your spine.

SLEEPING:
You should always sleep on a firm mattress, never on a soft mattress. Sleeping on a firm mattress will ensure that the vertebrae do not sag and stretch the ligaments which connect the bones. Use the right number of pillows. A good pillow cradles your neck and keeps the spine in a straight line.

BENDING AND LIFTING :
Frequent bending to pick something without bending your knees can cause extensive strain on the disc in your spine.
Always take your weight through one or both arms and bend your knees. This takes the compression and strain off the lower spine.
Never stand far away from the object. Never lift anything without bending your knees. Never stand far away from the object. The correct lifting move would be to bend from the knees, not your waist. Keep your back as straight as possible. Stand close to the object, keep feet apart, use the whole of your hands, brace abdominal muscles and lift by straightening knees. This will not place undue pressure on the spine.

TWISTING :
Twisting of your spine to reach for objects can cause muscle or ligament strain. Always turn around completely and move your whole body towards the required object.