One of the most important things to consider in terms of a healthy back and neck is posture. Good posture involves training your body to sit, walk, lie and stand in positions that put the least strain on your body as possible. To practise a healthy standing position:
- Stand against a wall with your heels approximately 2 inches away from the wall.
- Move the small of your back toward the wall by tilting your pelvis.
- Keep your knees slightly bent – not locked in a straight position.
- Ideally, your shoulders are in a straight line with your torso - not rounded forward and slumped over.
- Your head is centred over the top of your chest and in a level position, and your neck is fairly straight, with a slight forward curve.
- Always try to move about and alternate your position every few minutes if you have to stand for a long period of time. This keeps your muscles and spine relaxed.
Managing Back or Neck Pain
Suffering with back or neck problems can be painful. Try some of the following tips to help reduce the pain:
- Use ice or heat. Both ice and heat can reduce muscle pain and make you more comfortable.
- Start moving around. Gradually increase your activity as soon as you can – walking is one of the best and safest exercises. Gradually increase your activities until you return to normal levels.
- Use a supportive pillow. A good quality cervical pillow will help to keep your spine and neck in a neutral position. The Mediflow Waterbase Pillow has been shown to be effective in reducing neck pain and improving quality of sleep. It’s made with a layer of super-soft Dacron polyester fibre fill that floats over a thin water layer to provide a comfortable and supportive night’s rest.