Spine Health: Posture, Ergonomics, and Exercise

The modern lifestyle is the biggest enemy of spine health. Prolonged sitting, poor posture, physical inactivity, excess weight, and stress are the most common causes of low back and neck pain.

Ergonomics Tips

For Office Workers: Screen at eye level, elbows bent at 90°, feet flat on the floor, use of lumbar support (lower back cushion). For blood sugar control in office workers, it is recommended to stand up and walk for 2 minutes every 20 minutes.¹

Phone Use: "Text neck" syndrome — tilting the head forward significantly increases the load on the neck muscles.² Bring the phone to eye level, avoid prolonged use.

Heavy Lifting: Lift by bending the knees, not by bending from the waist. Keep the load close to the body. Exhale while lifting, do not make twisting movements.

Sleeping Position: Side sleeping is the best position (with a pillow between the legs). Sleeping on the back (with a pillow under the knees) is acceptable.

"Text neck" syndrome — tilting the head forward significantly increases the load on the neck muscles.

Exercises for the Spine

Core Strengthening: Plank (30 sec - 2 min), bird-dog exercise, bridge exercise. The abdominal and back muscles are the spine's natural corset.

Flexibility: Cat-camel exercise, hamstring stretch, piriformis stretch, McKenzie exercises.

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