Sedentary activity:

For sedentary job, you should note the following:

• Setting the backrest so that your back is supported about 15-20cm above the seat

• do not linger longer uninterrupted time in the same posture - in between getting up, performe stretching exercises

Standing activity:

With predominantly related activity, you should note the following:

• Put your work surface so high that you can reach it easily

• If possible, alternately raise one leg

Lifting and carrying of loads:

We usually do things wrong!

• When lifting loads we bow with round back and legs straight down. In this position the pressure in the discs of the lumbar spine is greatly increased, so that gradually damage the discs. Let's do it like the weightlifter: Going to the knee, lift the object and go off with your back straight

• When carrying loads, we should not take one heavy load but rather two smaller ones

Houseworks:

Ironing, vacuuming, sweeping, etc.

When vacuuming, use a long suction tube. When possible raise one leg

• If it goes under the cabinets, it is better if you knee down

• Important: Do not stay long in a stooping posture!

Resting - the bed:

Avoid saggy mattress

• Recommend to have a firm surface (hard bed frame) and then a soft mattress, so that the body rests equally everywhere

• Not too big or thick cushion used to bring the upper body in half sitting position. Favorable is a small and flat pillow to support head and neck

Eating and weight:

Be sure to have the ideal body weight. Every kilo burdened the intervertebral discs, joints and spine

port activities:

Sports should be fun. Are regarded as back-friendly sports:

• Gymnastics, swimming, cycling, skiing, jogging (eg forest run)

• Swimming, especially backstroke, is particularly favorable. The buoyancy in the water and through the stretched supine position, the spine is relieved perfectly

Footwear:

• Shoes with soft soles prefer (shock absorption for the spine and joints)

• No high heels. The higher the heel, the greater the stress on the lumbar spine (swayback position)