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  • Enlist us to care for your spine
  • Squat or kneel when working near ground level rather than bending your spine
  • Move and gently stretch frequently
  • When lifting bend your hips and knees and keep spine upright,hold the weight as close to body as possible
  • Avoid twisting your spine on top of your pelvis,move your feet instead
  • Change workstation variables frequently,avoid remaining in one positions for prolonged periods
  • Avoid crossing legs,if you must,do so at the ankles.Keep wallets out of back pockets as this creates an uneven stress when you sit
  • Stand,sit and think tall
  • breathe deeply into lower abdomen so that your spine rocks gently with eath breath,especially when stressed
  • Minimise contact sports
  • Avoid sleeping on abdomen

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