To help to care for your back, use these simple back care tips in any chair, at work or at home. These are the basic tools for improving your sitting posture and preventing stiffness, fatigue, and injury. Always keep the three natural curves of your back in mind when you sit. Use good posture to support your three curves. Try to shift your sitting position often to take the strain off your lower back.
Sitting in Your Chair
Some minor changes can reduce strain on your back. You can adjust the way you sit or adjust your chair. Aids such as a lumbar support can also help keep your spine aligned.
Support your lumbar curve
Maintain your lumbar curve with a lumbar support. Use a pre-made support, or make one with a towel rolled to 4 to 6 inches. Place it in the small of your back.
Help restore your lumbar curve: Tip your pelvis forward by adjusting the seat angle on your chair or by using a seat wedge. Use a pre-made wedge, or sit on a towel rolled into 2 to 3 inches.
Sit over your work
Help prevent slouching by sliding your chair under your desk as far as you can. That way, you’re sitting directly over your work.
Use document stands
Use a document stand or copy holder when you type or read. This will tilt your work up to eye level. Then you don’t have to lean over your desk.
Hold your reading at eye level
If you don’t have a document stand, try to hold your reading up at eye level. That way, you can maintain good posture.
Regularly move in your chair
Staying active in your chair helps keep muscles and ligaments flexible and relaxed. This can help prevent back problems. But be sure to move safely: Sudden bending and sudden twisting are two of the most common ways to hurt your back when sitting.
Shifting position can take the strain off your back and prevent back fatigue. Find two of three safe sitting positions you can use. Alternate throughout the day.
Give your back a break. Move a bit if you’ve been sitting too long. Stand and stretch. A few minutes of easy back exercises throughout the day can make a big difference in how you feel .
When you bend over to pick something up, first slide to the edge of your chair. Then support your back with one hand on your desk and one foot in front of you.
Turn as a unit
When you turn, move your body as a single unit, rather than twisting. Try to keep your hips and feet pointed in the same direction you’re moving.
Support the phone
Support your “phone arm” on your elbow to keep your neck aligned. It also helps to switch sides often. Phone headsets are great if you’re on the phone a lot.