Essential Lifestyle Modifications for Spine Health

Proper Posture and Body Mechanics

Sitting Posture

• Maintain neutral spine position
• Use lumbar support when sitting
• Keep feet flat on floor
• Position computer monitor at eye level
• Take breaks every 30-60 minutes

Lifting Techniques

• Bend at knees, not waist
• Keep objects close to body
• Avoid twisting movements
• Use leg muscles for power

Daily Activities Management

Sleep Positioning

• Use medium-firm mattress
• Sleep on back with pillow under knees
• Side sleepers: place pillow between knees
• Avoid stomach sleeping

Exercise Recommendations

1. Low-Impact Activities

   • Walking
   • Swimming
   • Stationary cycling

2. Core Strengthening

   • Gentle stretching
   • Physical therapy exercises
   • Modified Pilates

Lifestyle Adjustments

Weight Management

• Maintain healthy BMI
• Follow balanced nutrition plan
• Stay hydrated

Stress Reduction

• Practice relaxation techniques
• Consider gentle yoga
• Maintain regular sleep schedule

Workplace Modifications

• Use ergonomic chair
• Adjust desk height
• Consider standing desk option
• Use proper phone positioning

Warning Signs

Seek medical attention if experiencing:

• Severe pain
• Numbness or tingling
• Loss of bladder/bowel control
• Progressive weakness