How to Sit, Sleep, and Move to Protect Your Spine

Sitting to Protect Your Spine

• Maintain a neutral spine: Sit with your back straight and shoulders relaxed, ensuring your ears, shoulders, and hips align in one vertical line.

• Use ergonomic chairs: Select chairs that offer lumbar support to maintain the natural curve of your lower back.

• Feet flat: Rest your feet flat on the floor or on a footrest. Avoid crossing your legs.

• Adjust screen height: Make sure your computer screen is at eye level to prevent slouching or craning your neck forward.

• Take frequent breaks: Stand and stretch or walk around for a few minutes every 30–60 minutes.

Sleeping to Protect Your Spine

• Sleep on your back or side: These positions help keep your spine aligned. Avoid sleeping on your stomach, as this can strain your neck and lower back.

• Use a supportive mattress: Choose a mattress and pillow that keep your spine in a neutral position without sagging or excessive softness.

• Pillow positioning: If you sleep on your side, place a pillow between your knees. If on your back, a pillow under your knees can reduce lower back stress.

Moving to Protect Your Spine

• Lift properly: Bend at your hips and knees (not your back), and keep the object close to your body. Avoid twisting as you lift.

• Engage your core: Whether lifting, reaching, or twisting, activate your abdominal muscles to support your spine.

• Avoid prolonged sitting or standing: Change positions often to reduce spinal stress.

• Use both hands: When carrying items, distribute the weight evenly and use both hands when possible.

Additional Tips

• Good posture: Be conscious of your posture whether sitting, standing, or walking.

• Stay active: Engage in regular physical activity focusing on flexibility, strength, and core muscle stability.

• Stretch daily: Gentle stretches for your back, hamstrings, and hips can help maintain spinal health and flexibility.

Protecting your spine involves consistent habits in every aspect of daily life, from the way you sit and sleep to how you move and lift objects.