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I've got your back
Jerica Helton, PTA - August 19, 2016
Over time, sitting at a computer for numerous hours, lifting, and even sleeping wrong can cause our lower back some pain.  Listed below are a few quick tips on changing your daily routine in order to lessen your risk of developing low back pain!

First off, what is good posture? Good posture involves training your body to stand, walk, and sit against gravity where the least strain is placed on supporting musculature. 

Proper posture can:
  1. Keep bones and joints in correct alignment
  2. Decrease stress on supporting ligaments of joints
  3. Prevent the spine from being fixed in abnormal positions
  4. Prevent fatigue due to muscles working efficiently
  5. AND can prevent backache and muscular pain

How to fix improper posture:

When seated:
  1. Sit up with your back straight and shoulders also pulled back. If your buttocks is touching the back of the chair, you have achieved the first step!
  2. Distribute weight evenly between both hips
  3. Keep feet flat on the floor
  4. Try to reposition yourself every half hour
  5. Consider changing the height of your desk and or keyboard, as well as the arm rests on your chair for proper angle of correct posture
  6. Even placing a rolled up towel between your shoulder blades is a good cue. When you start to slump forward, sit back tall and straight
When lifting:
  1. The number one thing to remember while lifting, is if the object you are lifting is below your waist, bend at your hips and knees, rather than at your back.
  2. Also consider grabbing another set of hands to help lift an object, if the object is 30+ pounds.
When sleeping:
  1. Consider the pillow you are sleeping on. The pillow should be placed under your head rather than your shoulders. This allows your head to be in a normal position.
  2. Sleeping on your back allows the best posture, but might not be the most comfortable for all people.
  3. Lying on your stomach can cause increased back strain, as can lying on your side with knees drawn up towards chest.
  4. When getting out of bed, roll on your side towards the side of the bed you are getting out on, draw knees up towards your chest, and push up with your arm to avoid any increased strain on your low back. Coming up from lying flat on your back to a seated position, puts a large increased strain on low back musculature and overtime can cause low back pain.
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