HOWTOTAKECAREOFYOURBACK
STANDINGPOSTURES
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Makingsuretotakecareofyourbackandhavingnormalspinalalignmentcanhelppreventcertainmusclesfromgetting
tightandothersfromgettingweak1,2.
o Normal/NeutralSpinalAlignmentincludes3:  Neckisslightlyconcaveposteriorly
 Mid‐Backisslightlyconvexposteriorly
 Low‐Backisslightlyconcaveposteriorly
ThiswillmakeanS‐curvetothespine.Forfurtherclarification,seepicture
This
Normalspinalalignmentwillallowforgreateractivationofyourcoremusculature4.
is important because, weak or poor core muscle activation is a sign of overall
weakness.Thisnotonlymakespeoplemoresusceptibletobackpainbutalso,injuries
in
otherareassuchastheshoulder,elbow,wrist,hip,kneesandankles.
When standing with a neutral spine, the back musculature is able to maintain a
neutral posture. The back muscles, as compared to more chest and abdominal
muscles,fatiguemorequicklyinaneutralspine5.Thus,mostpeoplestandinamore
forwardflexedpositionduetofatigueofthebackmusculature.Thisforwardflexed
positionovertimegiveswaytomusclesimbalances1. Peoplewithanyhistoryofbackpainmostoftenshowadecreasein
Don’t
Don’tDo
theconcavityofthelowback,thusadecreaseintheS‐curve.Thiscanleadtorecurrencesofbackpainifnotcorrected.
Backpackscanaffectstandingpostureinstudents/faculty:
 Carryingabackpackononeshoulderhasbeenshowntoincreasetheincidenceofbackpain6.
 Backpackweightandtheamountoftimecarryingarefactorstoconsiderintheoccurrenceofbackpain7.
 Nooneshouldeverycarryover25lbsintheirbackpack8.
SITTINGPOSTURES
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NeutralposturesinSITTINGaswellasstandingallowsyoutoactivateyourcoremusculaturemoreeffectively4.
Usingalumbarrollinsittinghasbeenproventokeepthenormalspinalalignmentanddecreaseincidenceofbackpain.
o Sittingwithaconcavealignmentofthelow
9.Alumbarrollhelpswiththis.
backdecreasespain
HOWTOMAKEALUMBARROLL:
o The degree of back‐rest angle and addition
1. Rollupatowellongways.
of
a
lumbar support are the two greatest factors
2. Placetapearoundtowelabout5inchesfromeither
11.Thebestway
affectingspinalalignmentinsitting
end.
tositisthebackrestreclined10‐30degreeswitha
3. Placemiddleoftowelinthesmallofyourback.
lumbar roll supporting the spine back (as seen
4. Drapebothendsupandoverthebackofthechairso
below).
thatthetowelsupportseithersideyouspineinthe
chair.
5. Thetowelshouldmakea“U”shapeforsupport.
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Proper
AlignmentinDeskSitting:
 Properalignment,whensittingatadesk,hasapositiveeffectonpainandmuscle
tension12.
 Properalignmentincludes13,14:
 Chair should be low enough so that both feet are flat on the floor with
kneesslightlylowerthanhips.
o Ifchairistoohigh,placeaboxunderneathyourfeet.
 Keepyourheadupandavoidleaningforward.
o Computerscreenshouldbelevelwiththeeyesandbedirectlyin
frontofyou;notofftooneside.
 Keepyourchairclosetothedesktohelpmaintainuprightposition.
 Trynottocrossyourlegs,ifyoudo,crossthemattheankles.
 Armsshouldrestcomfortablyatyourside.
 Wristsshouldbestraight,notupordownexcessively.
 Seethepictureaboveforfurtherclarification.
SLEEPINGPOSTURES
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Usepillowstosupportyourbodyandmaintainneutralalignmentofthespine,even
whilesleeping.
BackSleeper
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o Thispositionisthebestchoiceforsleepquality17.
o Yourpillowshouldraiseyournecktosupporttheconcavityofthebackoftheneckasinstanding.
o Youcanplaceapillowunderthekneestotakepressureofftheback,butthisshouldonlybefortemporaryrelief
andnotforlongtermbenefit15,16.
SideSleeper
o Thispositionmorenegativelyaffectssleepqualityfromsleepingonyourback,butthereareafewthingsthat
canbedone:17
o Yourpillowunderyourheadshouldbethewidthfromyourshouldertoyourear.
o Useapillowbetweenyourkneesandbendthekneestosupportthelowback15,16.
o Abodypillowisagreatchoiceforaligningthehips,backandshoulders15,16.
StomachSleeper
o Thispositionmorenegativelyaffectssleepquality17.
o Donotuseapillowinthisposturing.
o Ideallythisisnotagoodpositionforthespineforlongperiodsoftime.
LIFTINGPOSTURES
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Lift with you legs, not your back. Think of the spine as one unit. Keep its neutral
alignmentwhenliftingobjectorbendingdown18,19,20.
A) Don’t
B)Do
Avoidtwistingandlifting,thisincreasesthelikelihoodofinjury18,19,20. Keepthespineinitsneutralalignmentevenwithreachingtopicksomethinglightupoff
thefloor18,19,20.
Pushheavyobjectsaroundinsteadofpulling1.
BASICEXERCISES
`
CAT/CAMEL
SPINALDECOMPRESSION
BIRDDOG
Repeat5‐10times.
Hold for 5‐10 seconds.
Breathinonup. Breathoutondown.
PRONEPRESS‐UP
BRIDGING
Pressup,hold10seconds.
Repeat5‐10times.
Makesurepelvisstayson
themat/bedsothatbend
comesfromspine. Pushuponelbowsifcomingup
onhandsistoomuch.
Push up through heels.
Repeat 15‐20 times.
Should be able to
perform 40‐50 at a
time or hold for
2min. Placelegsuponacouch
whilelayingonthefloor.
Relaxandconcentrateon
slowrhythmicalbreathing.
Performfor5‐10min.
Repeat15‐20timesoneachside.
Hold5seconds.
Makesuretokeepchintucked
forproperspinal.
alignment.
PRONEPLANKANDSIDEPLANK
Makesurethatshoulder,hips,
kneesandanklesareina
straightline.
Prone:Startbyholdingfor10
secondbouts.Goal:2min
Side: Start by crunching side 15‐20
times.Goal:1.5min