Protect your back - bad posture

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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.

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