Whether you are shoveling snow, caring for a new-born, lifting groceries, sitting in front of a computer, or even brushing your teeth, it is important to maintain good posture and use proper body mechanics. Many of us are unaware of our posture and develop bad habits over the years, such as forward head and rounded shoulders, which can result in neck and back pain.

I thought it would be helpful to list some Dos and Don’ts

DO :

Lift and carry objects close to your body.

Bend your knees (squat) when lifting an object off the floor. Tighten your abdominal and squeeze your buttocks as you lift the heavy object off the floor. Let your legs do the work.

Turn with your feet as you lift the objects off the floor.

Know your limitations. Don’t lift objects that you can’t handle safely.

WHILE SITTING

Sit in an upright chair with knees level or higher than your hips.

While sitting keep your ears, shoulders and hips in a vertical line.

Place a lumbar roll behind your lower back.

In front of the computer, make sure your eyes are in line with the computer screen.

Perform some gentle neck stretches and walk around after 30 minutes to an hour of sitting.

WHILE SLEEPING

Use a firm mattress.

Sleep on your back with a pillow under your knees or on your side with your knees bent and a pillow between them.

DON’T:

Don’t lift objects away from your body with your arms stretched out.

Don’t lift and twist at the same time.

Don’t lift objects with your knees straight.

Don’t slouch while sitting.

Don’t cross your legs.

Implementing these small changes in your posture can really make a big difference over time and prevent injury.

For more information feel free to contact Renee at Elitecare_optonline.net.

By Renee Fishweicher DPT