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Recommendations for keeping one’s back healthy – Sarvotham's Spine Care Warning: in_array() expects parameter 2 to be array, string given in /home/sarvothams/public_html/blog/wp-content/themes/zakra/inc/helpers.php on line 33
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Recommendations for keeping one’s back healthy


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Following any period of prolonged inactivity, a regimen of low-impact exercises is advised. Speed walking, swimming, or stationary bike riding 30 minutes daily can increase muscle strength and flexibility. Yoga also can help stretch and strengthen muscles and improve posture. Consult a physical instructor for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.

Always stretch before exercise or other strenuous physical activity.

Don’t slouch when standing or sitting. The lower back can support a person’s weight most easily when the curvature is reduced. When standing, keep your weight balanced on your feet.

At home or work, make sure work surfaces are at a comfortable height.

Sit in a chair with good lumbar support and proper position and height for the task. Keep shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of the back can provide some lumbar support. During prolonged periods of sitting, elevate feet on a low stool or a stack of books.

Wear comfortable, low-heeled shoes.

Sleeping comfortable as desired with the knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine. Always sleep on a medium firm mattress.

Don’t try to lift objects that are too heavy. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. When lifting, keep objects close to the body. Do not twist when lifting.

Maintain proper nutrition and diet to reduce and prevent excessive weight gain

Recommendations for keeping one’s back healthy

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