Standing
If you know you will be standing for an extended period, make sure that you wear supportive shoes and make sure you know how to keep good posture. Good posture is the key to a healthy spine. Keep your chin up and your shoulders back. Keep both feet about shoulder-width apart.
Working at a Desk
Make sure that you change positions every 5-10 minutes and that you get up every 30 minutes to stretch, even if you just walk around for a few minutes. If possible, you should utilize a desk that can switch between a stand-up and seated desk so you are frequently reminded change positions. Make sure you have a chair that offers good lower back support. Additionally, your computer screen should be at eye-level so you are not looking down at it.
Warming Up for Physical Activity
If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Even when only performing light activities, like gardening or pushing your child on a bike, it’s easy to pull something if you don’t prepare your body.
Talking On The Telephone
If you’re forced to use the telephone for a long period of time, a speaker or a headset is a must. Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.
Resting or Sleeping
Straining your neck or back while you’re sleeping is a very common occurrence. We often fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.