Redwood Orthopaedic Surgery Associates | Santa Rosa, CA

4 Tips for a Healthy Back

Keeping your back in tip-top shape is key in preventing back and spine issues further along the line. Here are four tips for keeping your back healthy.

  1. Keep active

Exercise is key. Working out for at least 30 minutes, three times a week is a good goal. In addition to regular exercise, it’s important to keep active throughout your day. Take breaks from sitting every hour. You can do this by standing up or walking around for a few minutes. Make sure you’re changing positions if you’ve been standing up sit down, and vice versa. Try to add variety to your day, perform different tasks every hour that require the use of different muscles.

  1. Ergonomics

Similar to some of the tips above, it’s important that your workspace is set up to maximize ergonomics. Make sure your monitors and computer keyboard are placed in a position that doesn’t force you to strain to reach or see them, preferably at arm’s length. Make sure you can move efficiently and can move positions and stretch frequently. Keep your feet supported or sit low enough so they touch the ground. Keep your knees and hips level. Remember to sit up straight and keep your spine as aligned as possible. Try to look straight ahead without neck strain. Adjust your chair’s lumbar and armrests to keep everything inline.

  1. Lifting

Lifting heavy objects can obviously strain and damage your back. Ensure you have a clear path to move whatever object you’re lifting. Estimate the weight that will be lifted and ask for help if you need to. Keep a wide stance and make sure you’re lifting using your legs, not your waist.

Avoid bending from your back. Try to keep the load as close to your body as possible. Try not to twist instead pivot from your hips and feet to keep stress off your back.

  1. Driving

Driving can be hard on the spine, especially on long trips. Make sure you adjust the seat height and distance so your knees can be slightly bent but your back supported by the seat. You can recline your seat slightly if you need to reduce strain. Lumbar support can help to support the natural curve of your back if you don’t have one you can also try pillows or rolled towels. If you are on a long trip, make sure you’re taking frequent breaks to let yourself stretch.

We hope these tips help keep your back healthy! If you have questions about these tips or if you would like to hear spine treatment options, give us a call at (707) 544-3400 today.

Posted in: Spine

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