Habits for a healthy back
- Choose good seating. Your office chair should provide good back support — ideally, with an adjustable backrest, lumbar support, armrests, and wheels). Arrange your workspace so you don’t have to do a lot of twisting to reach for frequently used items.
- Travel light. Don’t overload briefcases, purses, or backpacks.
- Drive with your back in mind. Sit back in your seat and, if necessary, use a rolled blanket or towels behind your lower back for lumbar support. Shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration. When driving long distances, take frequent breaks to stretch.
- Sleep in alignment. If you can, sleep on your side with your knees bent and pulled slightly toward your chest. Your pillow should keep your head level with your spine — you don’t want your head propped up too high. Choose a mattress that’s firm enough to support your spine.