Posture Pointers

Poor posture makes your muscles and ligaments struggle to keep you balanced—which can lead to fatigue, back pain, headaches, and other problems. You may not be able to prevent every episode of back pain, but being mindful of how you move your body helps to keep your spine strong and stable.

Follow these tips and your back will thank you.

Sitting

Do

  • Sit up straight 
  • Keep your feet flat on the floor or on a footrest
  • Hips should be even or slightly higher than your knees
  • Place a small pillow or folded towel at the curve of your lower back, if needed
  • Adjust your chair height so that your eyes are near the top of your monitor
  • Stretch every 30-60 minutes

Don't

  • Slouch
  • Sit for more than 60 minutes

Standing

Do

  • Keep your ears, shoulders, hips, and ankles in line with each other

  • Relax your shoulders

  • Put your weight on the middle of your feet, not on your toes or heels, and shift from one foot to the other

  • Adjust your work surface to elbow height

  • Rest on foot on a 1-2 inch high box or inside a cabinet door

Don't

  • Slouch
  • Stand for a long time without changing positions
  • Wear high heels or shoes without proper support

Lifting and Carrying

Do

  • Hold items close to your  body at elbow height
  • Bend at hips and knees
  • Keep your back straight
  • Lift slowly
  • Turn your feet to change directions
  • Ask for help with heavy items or use carts or hand trucks and always push instead of pull

Don't

  • Bend at the waist
  • Lock your knees
  • Twist
  • Reach with your arms

Driving

Do

  • Sit high and close to the DO DON’T steering wheel
  • Adjust your seat so that your knees are bent and slightly lower than your hips
  • Set the lumbar rest or use a rolled up towel to have a slight inward curve in your lower back
  • Move often
  • Try to take breaks at least once an hour on long trips

Don't

  • Drive in the same position for a long time
  • Sit far away from the wheel or pedals

Sleeping

Do

  • Use a comfortable mattress
  • Put a pillow between your legs if you sleep on your side or under your knees if you sleep on your back
  • The average person spends 1/3 of their life sleeping. Using a back friendly position if very important for your health

Don't

  • Sleep on a sagging mattress