Tips from physical therapists

• Make the best use of your postural muscles and make sure that you do not just wear them. Thus make sure that your posture always is chest out, chin in, stomach tight with standing, walking, lifting & bending

• Make sure that when you are standing you need to keep one foot in front and the other slightly elevated.

• Even when you are sitting you need to have a lumbar support in car/chair or adjust car seat to upright. Always keep the basic fact in mind that when you sit up straight it will put little stress on your spine and if you practise it regularly that will become a habit.

• Even when you sleep and you are sidelying make sure that you have your bottom leg straight; while top leg can be bent or rested on pillow. Also make sure when you are lifting keep the object being lifted close to you; get down under it. While sleeping get into a neutral position and for that it is a must that you use a pillow in the side and avoid lying on stomach. Make sure that you have contour pillows, which are good to use.

• Always ensure that you have a good posture cause by having a chronic poor posture you can cause a loss of flexibility in the major muscle in front of the shoulders that is in the pectoralis major muscle as well as at the same time decrease the mobility of the cervical spine. This eventually in the long run could cause loss of strength of the scapular muscles.

• Stay upright when you are driving and make sure that you make you have your head against the head rest ; at the same time you need to take a rear-view mirror and ensure that it is tilted toward the roof .

• While working in computers the screen should be positioned at the eye level as well as the head should be back and the chin in. at the same time make sure that you have an attached arm on monitor or other device to hold documents at eye level.

• Make sure that you do not read in bed and ensure you have a good posture as too much head flexion is created if pillows are bunched up behind the head. At the same time ensure that you have your back against the headboard or in a chair next to the bed.

• It is not wise to do marathon gardening sessions and you need to ensure that you take frequent breaks. Also while cleaning when possible you half kneel or squat to keep spine in a neutral position.

• While you are watching television make sure that you sit straight in the chair or on your couch and that you do not slouch. Also take periodic break and walk around.