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Home>Discover VersaTables> Ergonomics > Quick Tips > 15 Quick Tips For A Healthier Spine

15 Quick Tips For A Healthier Spine


Preventing back injuries is a major challenge—at home or in the workplace. In fact, OSHA reports that back injuries are the nation’s number one cause of workplace related injuries, accounting for one or every five reported work related afflictions.

Are you at risk to join the ranks of those with aching backs? There are ways that you can improve your productivity and comfort, while reducing your risk of developing a back injury. Consider the following quick tips for maintaining a healthier spine, and look for ways to apply them to your life at home and work today:

  1. Always stretch before and after exercise or other strenuous physical activity.
  2. Don’t slouch when standing or sitting.
  3. When standing keep your weight balanced on your feet, your back supports weight most easily when curvature is reduced.
  4. At home or work make sure that your work surface is at a comfortable height for you.
  5. Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back.
  6. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension.
  7. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support.
  8. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
  9. Wear comfortable, low-heeled shoes.
  10. Sleep on superior sleep products that support appropriate sleep posture, like an adjustable bed.
  11. If you cannot sleep on an adjustable bed, sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
  12. Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
  13. Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
  14. Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
  15. If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
Posted in Quick Tips
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