Welcome to GoodToKnow

Other sites in our network: What's on TV, Now, Pick Me Up, Puzzles and Prizes
Branding_print

Protect your back - bad posture

Protect your back

Sitting hunched over a computer all day, walking with your head bowed down, or driving in a cramped car without support for long periods can all have a damaging effect on your back because they force the spine into the wrong position.

What to do
Always remember to take regular breaks so you're not sitting still for too long. Doctors say you shouldn't sit for longer than 20 minutes at a computer and if you are stuck behind a desk all day make sure you're sitting up and not slouching. You should also make sure your chair is set up correctly, so your knees and elbows are bent at 90-degree angles and you don't have to stretch to reach anything, like your mouse or keyboard. Your boss or office health and safety representative should be able to help you adjust your desk so it's most comfortable for you.

If you're driving, make sure your seat is adjusted so you don't feel cramped. There should be a slight bend in your elbows and the back should be adjusted so you're leaning back slightly. You should also adjust the headrest so that the top sits roughly an inch above the top of your ears. This will also help prevent whiplash if you are involved in a crash.

To improve your posture while walking, look straight ahead and not down at your feet, and also make sure you don't lean forward. You can check your posture easily in the mirror. Stand up straight and line up your ears, shoulders and hips so they run in a straight line. Your spine should have two slight curves in it and look like an S.

- Next: No 2. Trip or fall: What to do if you've had an accident and hurt your back

More helpful information

What are the symptoms of common neck pain
More advice from our health experts

By Fong Chau

Share this article

If you want to comment on this article, leave a tip or a story, please fill in the box below.

No comments

Add a comment

Please enter the characters in the image:

Elsewhere on goodtoknow


Join goodtoknow's Diet club now!

Enter your details below to get a free diet profile

weight

height

age

sex


Today's competition

Win! BT home phone

Win! BT home phone

We've got 5 of these Stratus phones to give away


Health

Dementia: Your questions answered

Dementia: Your questions answered

If you're going through it with a loved one, make sure you've got all the facts

Plus...




goodtoknow poll

When reading about health online, would you prefer the information to be in the form of a...


  • Question and answer article 40%
  • A long piece covering all aspects of a condition 27%
  • A quiz 7%
  • A picture gallery 4%
  • A news story about new breakthroughs 4%
  • Tips on how to be generally healthier 18%


Visit other sites in our network:

Our sister magazines are:


Visit our associated sites: