Spinal wellness tips

• Standing

  If you’ll be standing for a long time, wear supportive shoes and mind your posture: chin up, shoulders back, feet about shoulder-width apart. Good posture is the key to a healthy spine.

• Working at a desk

  Get up every 30 minutes, even just to walk around. Use a chair with good lower-back support, keep your feet flat and knees at 90 degrees (a footrest helps), and raise your screen to eye level so you aren’t looking down.

• Lifting

  Squat down with one foot slightly in front of the other. Keep your back straight, bend at the knees and hips, look forward and lift by straightening your legs, holding the object close. Never twist while lifting: turn once you’re upright. Same in reverse when you put it down.

• Warming up

  Before working or playing for a while, warm up. Even light jobs like gardening or pushing your child on a bike can pull something if your body isn’t ready.

• On the phone

  For long calls, use the speaker or a headset. Don’t cradle the phone between your ear and shoulder: it strains the muscles and joints of the neck.

• Resting and sleeping

  Choose a pillow that keeps your head and neck in line with the rest of your spine. Try not to sleep on your stomach: it stresses both the neck and the back.

More tips every week on the blog.