How to Protect Your Spine in Everyday Life

Apr 30, 2024 by Dr. Siddharth

Your spine supports every movement you make. Small daily habits can reduce back and neck pain and help prevent long-term issues.

1) Sitting & workstation posture

• Keep feet flat and knees level with hips.
• Support lower back; avoid slouching for long periods.
• Screen at eye level; take micro-breaks every 30–45 minutes.

2) Lifting and bending safely

• Bend at the hips and knees, not the waist.
• Keep the object close to your body.
• Avoid twisting while carrying weight.

3) Sleep position tips

• Use a pillow that supports neck alignment.
• If side-sleeping, keep a pillow between knees.
• Avoid very soft mattresses that sag.