Ergonomics

 Customize your work station to your body and tasks

Change positions frequently

Move efficiently and control stress

Keep Active

Exercise at least 30 mins, 3 times a week

Take rest breaks every hour: recline in your chair for a moment or walk around for a few minutes

Change your position. If seated, stand up; if standing, walk around

Perform a different task every hour or so & use different muscles to relieve back

Sitting

• Feet should touch the floor or be supported

• Keep knees & hips level

• Sit up to keep spine straight

• Look straight without neck strain

• Adjust your chair’s lumbar and armrests

Keep monitor at arms’ length

Position monitor & document holders even or slightly below line of sight

Mobile Devices

Sit up when texting or reading

Keep device at chest or eye level to decrease neck and back stress

Use a hands-free device instead of holder to your ear

Lifting

Estimate the weight to be lifted and ensure a clear path to move object

Keep a wide stance and bend from the legs (not from the waist)

Keep the load as close as possible to your body Avoid bending from your back

Do not twist, rather pivot from hips and feet for less back stress

Driving

Adjust the seat height and distance so knees are slightly bent and back supported by the seat back

Recline your seat slightly to decrease back strain if needed

Use lumbar support to support the natural curve in your low back (cushions or rolled towels work too!)

Raise back of seat so you’re sitting on a flat surface

Take frequent breaks in long drives: take a short walk and stretch

Child Care

Use your whole body by bending hips, knees and ankles, keeping child close, when lifting them (Don’t twist & lift)

Try carrying baby face-out from the middle of your body

If carring baby on side, alternate the sides frequently. Keep the thumb close to the other fingers to avoid         ligaments/tendon stress

Keep baby carrier above hips

Adjust handle of stroller to belly button level, and push with relaxed, slightly bent elbows

Use a pillow or arm rest to support the baby during feeding

When on the floor, sit with your back supported or kneel

House Work

Mopping: Stand upright, keep elbows close to the body, and move with it like a dance partner, avoiding torso  twisting

Vacuuming: Stand upright and move with the vacuum

Bathroom: Use a small stool to sit or kneel in comfort while cleaning the lower fixtures

General: If bending for a task, arch back, take breaks, and change postures frequently

Standing at sink or counter: Use a wide stance and lean your stomach on the counter edge to lower your body and prevent leaning forward, wear comfortable shoes or stand on rubber mat and be mindful of posture, keeping your head up

Walking

Walking at a brisk pace is beneficial for maintaining a healthy lifestyle and often helps back pain

Maintain upright posture to avoid slumping or leaning forward while walking

Use a pedometer to track progress and stay motivated

Exercise

Choose a dynamic warm-up that increases your heart rate & elevates body temperature over simple stretching

Walk briskly, swinging arms in a pain-free manner, start slow, building up to higher intensity exercise

healthy back | tips for healthy | ergonomics | be active | sitting position | exercise | walking |
In Mumbai | Kurla | Ghatkopar | Sion | Chembur | Thane | Mulund | Bhiwandi | Kalwa | Mumbra | Ambernath | Badlapur | Ulhasnagar