7.30 a.m. When you wake up
Do not get up suddenly from bed. The human torso weighs about 30 to 40 kilos, so be easy on your back and try getting up like this:
While lying down, go near the edge of the bed. Put your legs out over the edge of the bed, bending them. Your legs’ weight will pull you and, without any real effort, you will find yourself sitting on your bed. Lean on your hands to get up.
7.45 a.m. In the bathroom
This is the place where the back runs the risk of being drastically strained. Do not bend forwards in the sink to brush your teeth. Keep your body upright and, if necessary, place one of your legs on the garbage can, so that your pelvis is in a good position. Take care to not make any sudden movements; make slow and steady movements when entering or exiting the bathtub.
8.30 a.m. In the bus
If you are standing and holding on to the hand grip, your back is much more liable to receive sudden and abrupt vibrations. It is better to sit down or, if this isn’t possible, to hold on to the main pole of the bus. If you have no choice but to hold on to the hand grip, change hands frequently and shift your weight alternatively from one foot to the other. When you are waiting at the bus stop standing for a long time, stretch your back every now and then, thrusting your stomach out.
9.00 a.m. At the office
Bring your computer screen to your eye level, making sure that you can see well and wearing your glasses if necessary. Make sure that there is appropriate lighting, so that you do not have to lean to see better. Sit in a good anatomical chair and adjust its height so that your eyes are at the same level with your computer screen and its tilt, thus ensuring that your back remains in an upright position. Use a footrest and a small pillow for your chair so that you do not get tired.
5.00 p.m. When eating
Obviously it is pleasant to eat holding your plate in your hand in front of the TV, sunk in your couch, or laying on the carpet, but you are straining your back this way. Eating at the table is better. While sitting on the chair and lightly resting your hands on the table, your back is in a very good position.
6.30 p.m. At the gym
If your back hurts you, avoid exercises for the dorsal muscles. However, since it is important to exercise your torso, try some sit-ups, provided you do not have a problem with your lower back. If you feel any discomfort in your lower back, perform these exercises keeping it in contact with the floor. Finally, if you are in pain, do not strain yourself.
8.00 p.m. In the house
When ironing and washing the dishes, do not bend. Keep your legs open in a V shape. When you bend over to say, pick something up from the floor, bend with your knees. When you clean high places, do not strain your back in trying to reach high. Instead, use a stool or ladder.
9.00 p.m. In the car
Use small pillows: one to sit on, one behind your back and one to lean your head on. In order not to turn your head, use the mirrors. If you’re sitting in the front passenger seat, adjust your seat so that your back slopes backwards.
10.00 p.m. At the bar
When you go out at night for a drink with your friends and remain standing up for a long time at the bar, make sure to change position frequently. However, it is best to sit, and in this case you must keep your back in an upright position. If you sit and rest your elbows lightly on the table, your back is in an ideal position.
Midnight in front of the TV
Avoid sinking down into the armchair to watch your favorite movie. Sit on the couch, across from the TV, which should be at your eye level, and place a pillow behind your back.
If you are already suffering from back pains:
Try to keep your everyday life routine as light as possible. It is better to be able to do certain things than to be forced to stay lying in bed. Avoid lifting weights.
Try to keep fit, walk as much as you can. It is one of the best ways to exercise without straining your back. The ideal solution, however, for those who suffer from back pains, is swimming, where the movements are gentle and the body is supported by the water. An alternative solution is biking.
How to Carry Your Back
Scroll down to learn how to ideally carry your back around the clock...
7.30 a.m. When you wake up