Good body mechanics can help prevent back and neck ache
➦Do exercise to strengthen abdominal and hip extensors, and stretch the hip flexors and lumbar muscles if they are tight.
➦Avoid hazardous exercise.
➦Do regular physical activity for the entire body, such as walking, jogging, swimming, and bicycling.
➦Warm up before engaging in strenuous activity.
➦Get adequate rest and sleep. Avoid pushing yourself mentally or physically to the point of exhaustion.
➦Sleep on a firm mattress or place a ¾ - inch-thick ply-wood board under the mattress.
➦Avoid sudden, jerky back movements, especially twisting.
➦Avoid obesity. The smaller the waistline, the lesser the strain on the lower back.
➦Use appropriate back and seat supports when sitting for long periods.
➦Maintain good posture when carrying heavy loads; don’t lean forward, sideways, or backward.
➦Adjust sports equipment to permit good posture; for example, adjust bicycle seat and handle bars to permit good body alignment.
➦When you have a neck ache, lie down; apply heat or ice; massage the neck, and shoulders; and stretch the neck muscles.
➦Avoid long periods of sitting at a desk or driving; take frequent breaks and adjust the seat and headrest for maximum support.
➦To avoid injury, use safe sports equipment and techniques (e.g., proper helmet and cervical collar, if indicated); look before you dive in water.
