Ortho care tips
Most people will experience minor orthopedic problems in their lifetime. Most of it is preventable if we just take the time to treat our backs right.  Simple things like keeping in mind the right posture when you are sitting or standing, sleeping with the right kind of pillow, lifting heavy objects while bending your knees and not your back, wearing the right footwear, not being in the same position for too long, above all considering your exercise a sacred ritual can keep you from a lot of pain.

Use ergonomically designed furniture
Today our work binds us to a chair typically in front of a computer. Try to pick an ergonomically designed chair that will support your back through the day. Remember to take a break to stroll for some movement or at least stretch. Strive to sit up straight, drop your shoulders down and bring your chest up. This is also the ideal posture when you are standing. If you are standing for long periods of time try placing one foot on a small stool.

Foot care
Foot troubles are largely the result of heredity, injury, neglect, abuse or even shoes of faulty design or fit. Investing in the right kind of shoes will take you a long way. Your shoe should be the right size and width. Avoid tight or even snug fit shoes, to allow some breathing space. Consider buying orthopedic inserts for your shoes, these will aid in proper foot support, reducing back strain. Practice good foot care, have a gentle foot massage or take a warm foot-bath. Lastly, avoid exposing your feet to cold temperatures.

Correct sleep posture
Sleep right to avoid common kinks in you back and neck. Avoid sleeping on your stomach it puts stress on you back. Use a contoured pillow, if possible. Flip your mattress every few months and if possible, change it every few years. Putting a small pillow between your knees when you sleep will keep your hips in-line, avoiding lower back stiffness. Make sure your bed is big enough for you and your mate, so you are not cramped for space.

Lifting heavy objects
When you are lifting heavy objects bend your knees, keeping your back straight. Keep the object close to you to reduce stress on your back. Be sure what you are lifting or moving weighs less than a fifth of your body weight, unless you have trained for it. Try to wear a belt to support your back while moving heavy stuff.

Exercise to strengthen your body, a minimum of 30 minutes a day. Stretch, lift weights, workout your abdominal muscles to keep your back fit, preferably under the supervision of a trained professional for proper technique.
These precautions and practices should ensure a strong back and pain free joints.

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