Back Care Guide

Beauty & Health
  • The most common problem after the common cold, cough and headache is backache.
  • 80% of people suffer some or the other form of spinal problems which result in neck or back pain at some point during their lives.
  • 90% people suffer from postural neck and back pain which occurs while bending down, lifting weight, or working in an inappropriate manner or posture.
  • Every episode of pain may force the sufferer to rest for 12-15 days.

Spine Basics

    • Spine has four main curves that help you keep your balance and stand straight.
    • The spine is composed of bony blocks called “vertebrae” that are stacked on top of one another and separated by shock-absorbing discs. The neck has seven vertebrae. The chest has twelve vertebrae, each carrying two ribs. There are five vertebrae in the low back or lumbar area. The remaining fused vertebrae create a solid base called the “sacrum” and the “coccyx” or tailbone.
    • Discs act as cushions between the vertebrae. They have a very strong, tough outer casing with a firm jelly-like substance inside. Discs are firmly attached to the vertebra above and below and can withstand considerable compression.
    • Muscles, tendons and ligaments support your back and help you move. Nerves carry messages between your brain and your muscle

The main functions of the spine are to :-

      • Support the trunk and the head
      • Allow flexibility of the body
      • Protect the spinal cord

Maintain a good posture

      • Poor posture can strain ligaments in your back
      • Gravity is always trying to pull us down and this combined with bad habits can mean we stand and sit in ways that aren’t good for our back.
      • When we hold awkward postures for hours at a time we put additional strain on the back muscles and stress on the spineless and stress on the spine.
      • Learning and practising good posture can help prevent back pain.

Correct Sitting Posture

      • Sit well back into the chair. It should support your lower back, Do not sit for long periods.
      • Your feet should be flat on the floor. If your feet do not reach the floor, adjust the height of the chair or use a footrest.
      • Not using proper chairs causes muscle-fatigue and back-pain.

A well designed chair

The correct seat back should have an angle of 105 degrees with the horizontal. Its length should be 17 inches.


      • While sitting in a chair the position of the knees should be a little higher than the level of your thighs.
      • Footrest of appropriate height may be used to put the knees higher than the thighs.

Inclination Pads

      • Use tables or desks that are slightly higher than your waist level in the front, and at-waist-level on the sides to enable you to work with a straight neck.
      • Those who work for longer hours on the computer must place the computer screen exactly at eye-level. The keyboard should be placed in such a way that forearms rest on the table. This eliminates arm muscle fatigue.
      • While typing from a document, place the document upright on a special stand so that improper neck movements do not strain the neck

Arm rests

Use chairs with armrests on both sides and rest your arms on the arm rests while sitting.

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