subject: Vitamins and Minerals [print this page] 1.Sleep on a firm mattress. 1.Sleep on a firm mattress.
2.The best position to sleep is flat on your back with a small pillow supporting your neck or one or two pillows under your knees. This balanced position lengthens and relaxes the back muscles.
3.The second best position to sleep is on your side with hips and knees bent. A pillow should be placed between the knees to prevent twisting of the back and promote better alignment of the spine.
4.Do not sleep flat on your back with your legs straight as it promotes back spasms and increases swayback posture.
5.Do not sleep on your stomach. This arches the back and stresses the lower back. If you want to sleep on your stomach, place a pillow under your waist and bend one knee toward the pillow to prevent your lower back from arching. Do not use a pillow for your head.
1.When lifting an object, keep your back straight as you bend your knees and lower yourself to pick up the object.
2.Avoid bending from the waist with straight legs.
3.Place your feet wide apart, one foot slightly ahead of the other, for balance and support.
4.Do not twist your back when lifting.
5.Do not attempt to lift something too heavy. Get assistance from someone else.
6.Keep the object as close to your body as possible. The further an object is from the body, the more strain there is on the back discs, muscles, ligaments, and tendons.
Yoga exercises like the cobra, locust, bow and downward and upward facing boat engage the muscles srequired to improve your balance, lengthen the body and strengthen the back.
