In our day-to-day experience, we have numerous opportunities to ensure that we have a good posture and move in the most effective and safest way possible to minimize injury or encourage healing for an existing health issue. In the next few blog posts we will explore various ways that can be easily implemented for a better quality of life. This month, we will look at a few tips you can consider at home.

1. Lift bags and boxes by bending the knees and keeping the abdominal muscles tightened so that you lift from the hips and not from the back. Also keep the load that you are lifting as close to you as possible, so that the force on the core muscles is not as great.

2. Use a footstool when cooking in the kitchen for a long time. Resting one foot at a time on it and alternating feet every 10 minutes or so will take some pressure off the back. Remember to pull your shoulders back and straighten up your back since the muscles in the front (pectorals and anterior deltoids) are used extensively for a prolonged period of time. Also, lift your chin up and look to the top of your kitchen window every 15 minutes or so to realign your neck vertebrae and give the neck muscles a break.

3. Engage the abdominal muscles and keep your back straight when leaning over the sink to wash your face or when doing laundry. This will prevent unnecessary pressure on the discs between the vertebrae of the lower back that happens when bending forward without mindful posture.

4. If you are currently experiencing tightness in your neck and upper back muscles, or you have an injured shoulder that feels uncomfortable at night, consider using a small pillow under the painful/injured arm while you sleep on your stronger/problem-free side. This way, the shoulder and upper back muscles can relax entirely without falling into a position that exacerbates the neck and shoulder pain.