Getting "Back" in Shape

Got a backache? Perhaps it's the way you're sitting. Here are some tips to maintaining a healthy back posture if you are seated at a desk all day:

• Start with your chair. Make sure it is the correct size for your height, weight and body type. It should also be adjustable.
  
  
• Shift positions. Alternate between standing and sitting whenever you can.
  
  
• Warm up your back before sitting down. Stand straight and clasp your hands together, placing them in the small of your back. Push hips and hands forward to arch your body, then return to the upright position immediately. Repeat five times.
  
  
• Make sure your chair's backrest adjusts forward and backward to let you adopt to at least two comfortable working positions.
  
  
• Choose a chair with lumbar support that adjusts vertically. If it doesn't, use a cushion, pillow or rolled towel to provide the necessary support.
  
  
• Select a chair with height adjustment so that your arms can be placed straight down from your shoulders with your elbows bent at 90 degrees.
  
  
• Rest your feet flat on the floor or use a footrest.
  
  
• Get regular exercise to strengthen muscles. Strong torso muscles support the spine.

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