Hi,

Thanks for the query. It is good to know how we can stay back pain free. Few tips-
1) Perform routine activities in correct postures. Avoid awkward postures.
2) If you are a working woman, then avoid sitting in one position for long time and take micro breaks every 30-40 min. Do some stretching exercise.
3) Regular exercise- Back muscle and abdominal muscles. Hamstring stretching, Calf stretching, Gluteal exercise etc. Swimming is also very good for back.
In addition to the aforementioned measures, few tips to avoid back pain are as follows:
1. While LIFTING:
a) Do’s
- Bend your knees, not your back
- Always be sure of your footing
- Hold object close to your body
- Lift objects only chest high
- Get help with heavy objects
b) Don’ts
- Don’t bend over with leg straight
- Don’t twist while lifting
- Don’t lift above shoulder level

2. While STANDING/WALKING:
a) Do’s
- Stand with one foot up and change position often
- Use good posture: Head high, chin ticked up, toes straight ahead
- Wear comfortable low heeled shoes
b) Don’ts
- Don’t stand too long in one position
- Don’t bend forward with straight legs
- Don’t walk with poor posture
- Avoid wearing high healed or platform shoes

3. While SLEEPING:
a) Do’s
- Get a good night’s sleep on a mattress that supports your back’s natural curves
- Sleep on your side with a pillow between your knees or on your back with a pillow under the knees
b) Don’ts
- Don’t sleep on lounge, on soft, sagging, non-supporting mattress or cushions. This can cause back strain especially when you sleep on your stomach.

4. While SITTING:
a) Do’s
- Sit with both feet flat on the floor
- Keep knees at or slightly below the level of your hips
- Sit firmly against the chair back
- Protect your lower back with a lumbar support or a rolled up towel
b) Don’ts
- Don’t slump
- Don’t sit on a chair that it is too high or too far your working area
- Avoid leaning forward
- Avoid arching and rounding your back

I hope this information will help you. Let me know if you have any particular question. Thanks.

Regards

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