How to Look After your Back

If you are in the habit of slinging a backpack full of books over one shoulder, you are actually misusing your back and even are causing some damage to it. Among students, this is a common cause of pain in the back and shoulders. The correct way is to carry a backpack properly over both shoulders.

Those of you who love bicycling, if you do not have the correct posture on the bicycle it can impact on your back. Adjust the bicycle handlebars and seat to support correct posture. Upright handlebars, rather than the racing type (drop handles) may be better for avoiding injury to your back.

Try to wear flat-soled shoes that are designed for comfort and support. High heel shoes increase the forward curve of the lower back. Do not stand in one place too long - shift your weight and change positions. As you walk or stand, remember the three natural curves of the back and maintain correct posture. 

Do not lean over your work, hobbies, projects, etc. Angle the work in such a way that you can look straight ahead, or sit closer to your work area. Do some neck exercises throughout the day. Also try taking frequent breaks to relieve tension and avoid overhead reaching. Use a ladder or step stool instead.

Avoid stress on your back during sexual intercourse. Try positions which seem the most comfortable such as having your partner on top, or lying on your side.

During pregnancy, special precautions should be taken since ligaments soften. Also, the added weight of pregnancy can cause further strain. Consult your doctor or physical therapist about any problems you may be having.

By Danie de Villiers - Freelance Writer

How to Sleep Correctly

The average person spends a third of his life in bed. The bed, and more importantly, the mattress that you buy should be considered an investment in your health. Usually the more expensive a mattress, the more supportive it should be. 

You should check that when lying, your mattress supports you fully and your spine should be in its appropriate curves. A too firm mattress can be just as bad as one that is too soft. Sleeping on a board will not help most people. However, if your bed is very soft, putting a 3/4 inch plywood board under your mattress may give it some additional support. 

The position you lie in can make a difference to your back. If you are in any doubt consult your physical therapist.

The correct way:

1. Lying on your side with your knees bend effectively flattens your back. A pillow may be used to support your neck, especially if your shoulders are broad.

2.  Sleeping on your back is restful and correct when your knees are fully supported - place a cushion or two underneath them whilst sleeping.

Danie de Villiers