Habits to keep spine healthy

Habits to keep spine healthy

Your spine is made up of three segments:  cervical ,dorsal and lumbar from head to pelvis. When viewed from the side, these segments form three natural curves. The "c-shaped" curves of the neck (cervical spine) and lower back (lumbar spine) are  called lordosis. The "reverse c-shaped" curve of the chest (thoracic spine) is called kyphosis. These curves are important for balance and they help us to stand upright.

If any one of the curves becomes too large or small, it becomes difficult to stand up straight.


The key to recovering from acute low back pain is to maintain the normal curve of the spine.


Following the precautions in day to day life  may help decrease your recovery time and future recurrences.


Precuation to take while sitting?

♦ Sit as little as possible, and only for short periods of time (10 to 15 minutes).


♦  Sit with a back support or rolled-up towel at the curve of your back.


♦  Keep your hips and knees at a right angle. If possible use a footrest if not able to keep foot grounded.


♦ Your legs should not be crossed and your feet should be flat on the floor.


♦ At work, adjust your chair height and work station so you can sit up close to your work


♦ Keep shoulder relaxed, you may keep your elbows and arms on your chair or desk.


Correct sitting position without lumbar support.

Proper way of Standing

♦ Stand with your head up, shoulders straight, chest forward, weight balanced evenly on both feet, and your hips tucked in.


♦ Avoid standing in the same position for a long time.

How to lift objects?

Its always good to not lift if you are suffering for back pain for few days to week. If you must lift objects, do not try to lift objects that are heavier than around 10 kg. Before you lift a heavy object, ensure you have firm footing. Do not bend forward at the waist with your knees straight.



Steps to follow to lift object:

♦ Stand with a wide stance close to the object you are trying to pick up and keep your feet firmly on the ground.


♦ Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion.Avoid jerky motions.


♦ Dont lift object above waist.


♦ To lower the object, place your feet as you did to lift, tighten stomach muscles, and bend your hips and knees.