Your workstation should be assessed and adjusted to suit your body shape. This will help prevent office related injury such as:
- Muscle strain
- Poor functioning joints
- Repetitive strain etc
Click here for more tips.
2. Keep Active
Exercise at least 30 minutes 3 times a week. Walking’s a great exercise and means no extra time needed to change and shower! Read more here on why a lunch time walking could benefit your career and boost your creativeness.
Feet should be flat on the floor or be supported on a footrest, to minimise traction on the lower back. Sit upright looking straight ahead to keep the spine straight and prevent neck strain. Click here for more footrest tips.
4. Professional advice and treatment
Seek professional advice and treatment to boost your recovery. Generally injuries treated quickest, respond fastest.
At KH Chiropractic we keep emergency slots each day for people like you, book online here.
5. Mobile Devices
Sit up when texting, reading or watching.
Keep device at chest or eye level to reduce neck strain and back stress
Use headphones or a holder to prevent holding your phone up for long periods. Learn more here.
Ensure you don’t lift anything too heavy or awkward shap alone.
Bend from your knees, keep a wide stance and avoid twisting.
Keep the load close to you and avoid bending your back (use a hip hinge, see exercises 5 on this link).
7. Carrying – Backpacks, joint lifting
Avoid carrying heavy or awkward things far or alone.
Backpacks can be useful if you have to carry anything. They help to spread the load more equally across your body and keep your centre of gravity as central as possible. Read more about backpacks here.
8. Always bend your knees
Bending your knees helps protect your lower back and reduce forward sheer on the knees. When lifting make sure you position yourself as close to the item as possible, bending your knees to drop down, while maintaining your centre of gravity between your feet.
Knees should be slightly bent and back supported by the back rest, adjust your seat to your needs.
Use a lumbar support to suit your natural lumbar curve (either a specifically made lumbar support or a rolled-up towel). Lumbar curves can vary dramatically from person to person, so if you share a car you will need to readjust.
Raise the back of the seat so you are sitting on a flat surface
Take regular breaks on long drives including a short walk and stretch.
10. Child Care
When on the floor sit with your back straight or kneel with a straight back.
Carry your baby supported in the middle of your body (correctly fastened baby carriers can be useful for prolonged carrying). Keep your baby carrier above your hips.
Adjust pram handles to the level of your belly button, pushing with relaxed shoulders and slightly bent elbows.
Breastfeeding use pillow to support the baby.