Improve your poster
(and get rid of those nagging health problems)Tips from Erica K. Perkins, UVA Fitness Director
STAND Right - hold your head high; chin parallel to the floor, shoulders back, collarbone wide, and core muscles engaged to increase your base of support. If you stand all day, rest one foot on a stool or take breaks to get off your feet for a while.
SIT Right - use a chair with firm low back support. Keep desk or table top elbow high, adjust the chair or use a footrest to keep pressure off the back of the legs, and keep your knees a little higher than your hips. Get up and stretch frequently--every hour if you sit for long periods of time. Do not sit on a fat wallet; it can cause hip imbalance.
WORK Right - when working on a computer, take a one- or two-minute task break every 20 minutes. Keep the screen 15 degrees below eye level. Place reference materials on a copy stand even with, and close to, the terminal.
DRIVE Right - when sitting in the car, adjust the seat forward so your knees are higher than your hips. Put a small pillow or cushion in the small of your back.
SLEEP Right - sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine. Or, sleep on your back, avoiding thick pillows under your head. Use a small pillow under your neck instead. Don't sleep on your stomach.
LIFT Right - let your legs do the work in order to prevent injury to your lower back. Stand close to the object, then where possible squat down and straddle it. Grasp the object, and slowly lift the load by straightening your legs as you stand up. Carry the object close to your body.
BEND Right - avoid bending from the waist and bend forward at the hips instead keeping the spine straight. Remember to tighten your core muscles to keep the spine supported.
In general, if you are experiencing persistent pain, please seek the advice of your healthcare provider.