Posture plays a very important part in looking after your spine.
Generally, the spine is an S shape.
There's a curve in the neck and a curve in the lower back.
To keep the spine strong and healthy means keeping fit and active.
Posture is a very important part of that.
Poor posture can lead to unnecessary strain
on the muscles, bones and joints, and ligaments in the spine.
And that may lead to long term problems.
The key thing about posture is it takes a lot of practice.
It's not something you can do
overnight, you really have to work at it.
You have to practice regularly.
Be aware of your posture.
And eventually you'll find it'll become an automatic
unconscious process.
Imagine a string attached at the top of your head pulling you upwards.
Relax your shoulders back and down.
They should be square rather than rounded forwards.
Tuck your pelvis in so that your back has a slight curve,
rather than a hollowed out appearance.
Relax your knees
and let your feet take your weight equally.
When relaxing choose a comfortable chair with enough space to change
your posture regularly.
Cushions behind your back would help support your spine.
Whatever position you lie in try to ensure that it supports your back.
So you can use a pillow under your knees,
a support such as a rolled up towel under your lower back,
or you can lie on your side with your knees bent.
Choose a mattress that doesn't sag
and is supportive and suitable for you.
Your pillow should be under your head not your shoulders,
and of a thickness that allows your head to relax in a normal position.
When getting up from a lying down position
draw your knees up first
roll over onto your side
and swing your legs of the side of the bed.
Stand-up by pushing yourself up with your hands.
The home is an environment where everyday activities are some of the most
taxing on the back.
When cleaning the house
push the hoover rather than pull.
Use long handled tools and implements
and kneel down when you can.
If you're taking a bath
try not to lie too long in a rounded posture.
It might help to fit a handrail, just to help you out of the bath.
In the garden,
try and keep your back straight all the time.
Kneel whenever you can.
Use long handled tools and again push rather than pull.
Sit well back in your chair.
Making sure your back is supported.
A lumbar support or a rolled towel will help this.
Imagine a string attached to the top of your head pulling you upwards.
Keep your seat horizontal.
Your keyboard and mouse should be within easy reach with your arms bent.
To prevent excess pressure from the edge of your seat on the backs of your legs
and your knees
use a foot rest.
Try not to cross your legs or lean to one side.
Change your position often
and take regular breaks.
If you're lifting an object off the floor over low waist-height, squat down
with one foot slightly in front of the other.
With the object between you knees, grasp the object firmly with your hands
with one hand underneath and the other steadying it.
Keep your back straight.
And lean forward slightly.
Stand up in one smooth motion keeping the object close to you
and taking the weight on your legs.
Try not to bend your back as you
stand up and don't jerk the object up to your body.
When picking up an object from the table, slide the object close to the edge of the
table and then you can hold it close to your body.
Grasp the object firmly with your hands, one hand underneath
and the other steadying it.
Bend your knees to take your weight
and use your legs to lift the object and come up to a standing position.
To put the object down reverse the sequence you used to lift it.
When carrying the object around
hold it close to you and take small slow steps.
These postures are suitable for most people
but if you do feel pain,
try changing your position.
If the pain worsens or continues
then seek medical advice.
This video is intended for general information only.
And it does not replace the need for personal advice from a qualified
health professional.