These simple movements or daily routines should be followed precisely to prevent injury.
Posture. Posture. Posture! Make sure that you keep your chin up and to not slouch forward. Also, it is important to plan your day ahead. If you know that you will be standing for a long period of time, make sure that you wear comfortable shoes.
Working at a Desk or Sitting
Stand and stretch every 20 minutes. The type of chair used is extremely important. It should fit your height correctly so that your back touches the chair and your feet are flat on the floor with knees at a 90 degree angle. Do not cross your legs. Try to avoid looking down at your computer screen — it should be at eye level.
Lifting incorrectly is one of the most common ways to injure your back. Even if it is a light object, twisting or pulling without preparation and proper posturing can have damaging effects on muscles and the spine. When lifting from the ground, always bend at the knees while keeping the back straight. Lift using the legs only.
Overall Physical Activity
Stretching and warm-up are essential to any activity of any level. Even light activities such as simple gardening can lead to serious injuries to muscles and joints.
A speaker or headset is a must for those who use the telephone for prolonged periods. Avoid cradling the phone between your ear and your shoulder as this could cause damage to the neck spine and tightening and spasm of the neck muscles.
Resting or Sleeping
Straining (flatting the natural curves) of your neck or back while sleeping is a very common occurrence. We often fall asleep in strange positions where our spine is not supported properly or our neck is at an odd angle. The proper use of pillows and other padding can prevent back pain and muscular strain upon waking.