Do's
- Use a pillow that supports your head, neck and shoulder so your cervical spine is fully supported, preventing morning stiffness.
- Squat down to lift objects from the ground — use your hip, thigh and legs rather than straining your lower back.
- Stand up and walk for 8–10 minutes after every 30 minutes of continuous sitting.
- Work on your core, glutes and obliques to strengthen your back muscles and prevent injuries.
- When travelling with back or neck weakness, use back belts or neck collars for immobilisation during physical activity.
Don'ts
- Do not sit for long hours — avoid sitting beyond 30 minutes continuously and maintain an upright posture when seated.
- Do not work in half-bent positions; use foot supports if standing for extended periods.
- Do not go on an adventurous trip with heavy physical activity without prior training — train 4–6 weeks beforehand for activities like hiking or trekking.
- Avoid rapid weight loss that compromises muscle mass, as this stresses spinal joints.
- Do not stretch, massage or exercise when experiencing back or neck pain — seek medical guidance instead.