Helpful Hints for the Neck and Low Back:

Do's:

• Maintain the three natural curves of the back or the natural mild forward curve of your neck throughout the day and night and in all activities that you do at home, work and play.
• Lift objects by using the strong muscles of your thighs and legs in a staggered, partial, or full squatting technique, never bend at your waist.
• Keep objects close to you and held at the height between your belly and your chest when lifting and carrying objects.
• Change positions often, every 15 to 20 minutes or so.
• When sitting, keep your knees at the same height as your hips while in the car, at home, at work, at the movies, etc.
• Use a foot stool, box or books if needed to raise feet to the right height when sitting in tall furniture.
• Use a lumbar roll/towel to support your lower back in neutral alignment, but not excessively arched, while sitting on your furniture, in your car, at the theater, etc.
• Sleep:
     1. On your right side with a very small head pillow or none at all and a pillow between your ankles
     2. Sleep on your back with a pillow under your knees and your feet biased out to the side to keep knees rolled inward.
     3. On your left side with a large pillow to bias your head to the right and a pillow between your knees
• Take micro-breaks from long work periods to stretch and walk.

Don’ts:

• Bend forward to lift objects or to pick things up, not matter how small
• Twist your back when reaching for, lifting or carrying objects
• Lift a load above your shoulders
• Stay in one position too long (<15 or 20 minutes)
• Sit with knees lower or higher than hip level
• Lose neutral positioning in the neck or low back during daily activities and when you are sleeping
• Sleep on furniture that is too soft (bed, couch, etc.) or has poor support
• Use poor body mechanics during activities at home, work, or play.