Maintain good posture
- When standing, keep your weight balanced on your feet, with your ears, shoulders and hips in a straight line, and your stomach pulled in. If you stand for long periods, try to elevate one foot or shift your weight often. Women should avoid wearing high heels; instead, they should wear low-heeled shoes with good cushioning and arch support.
- Sit in a chair with a straight back and good lumbar support. Keep your shoulders back and your knees slightly higher than your hips. To do this, you may need to adjust your chair height or use a footstool.
- Don't slouch over your desk or lean your head forward. Slouching requires greater muscular effort and creates more tension in your back.
- To do close work, move your chair in. Get up every hour or so and stretch. Also, to keep moving, fidget when you are sitting.
- Move the car seat forward enough so your knees and hips are at the same level and you don't have to stretch your legs to reach the pedals. Sit in an upright position; don't recline the back of your seat. On long drives, take frequent rest stops so you can get out and stretch.
Eat a nutritious diet
A nutritious diet can help you lose extra pounds, especially weight around the waist. Your body mass index should be between 18.5 and 24.9. Make sure you get enough calcium, phosphorus and vitamin D each day to promote new bone growth. For more information on a healthy diet, go to http://mypyramid.gov/.
Learn how to lift
Learn and practice proper lifting techniques. Do not lift things that are too heavy for you. Don’t lift by bending over; instead, bend your knees and squat to pick up the object. Before you lift, tighten your stomach muscles by pulling them in; keep your back straight so the weight is pushed onto your knees, keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting. To move heavy objects, push rather than pull.
Sleep on a firm mattress
Sleep on your side with a pillow between your knees, if needed to relieve back aches.