



Following are some simple tips to follow.

  • Avoid cradling the phone between your neck and shoulder. This can lock up the spinal joints in the neck and upper back. Consider a speakerphone or wireless headset.
  • If you need to turn to carry what you've picked up, step in the direction of the turn to avoid twisting your body and straining your spine. Raise one foot slightly when standing doing ironing, or rest one foot on a small step stool or box.
  • Standing for long periods of time, during dishwashing, for example, can put a great deal of strain on your neck, back, knees, and feet. When standing at the sink, rest one foot on the inside cabinet below the sink and bend the knee on that leg. This will take some of the pressure off.
  • Use pillows or some other firm support when sitting in a chair or couch watching television. Don't use the arm of the chair or couch for a headrest. This strains your neck.
  • When lifting, don't bend from the waist. Squat down by bending both knees, keeping your back straight. This way, you are using your arms and shouldersâ€”not your backâ€”to do the lifting.
  • When vacuuming, use the "fencer's stance" by putting all of your weight on one foot while stepping back and forward with your other. Use the back foot as a pivot when you need to turn


  • Let your arms, legs and thighs (not your back) do the work when lifting heavy items, such as bags of mulch or dirt. Bend and straighten at the knees instead of your back and hips. Never pick up a load that causes you to grunt â€“ this is your body telling you that you're overdoing it.


  • If you have asthma or allergies, wear a mask
  • Drink plenty of liquids to keep your muscles hydrated.