Give your back a break: Tips for keeping your back healty at work

Slouching. Locked knees. Sitting too long. Bad habits in the workplace can wreak havoc on spines and necks. But there is plenty you can do to keep your spine healthy -- and happy -- while on the job, according to local chiropractors.

Daily maintenance:

- Keep your back healthy at home. If you're sedentary there, you might be setting yourself up for injuries at work.

- Avoid overly tight waistbands.

- Wear shirts with loose and comfortable sleeves.

- Shift your body position frequently to eliminate strain.

If you're on your feet:

- Stand with your knees bent or with one foot on an elevated object such as a box or stool.

- Low heels are best.

- Never lift more than one-third of your body weight.

- Your shoulders, feet and hips should face forward at all times when lifting or carrying.

- Hug the load you are lifting. It allows your thighs to do the work instead of just your back.

If you're on your seat:

- Like mother always said, don't slouch. Keep your back straight, with your feet flat on the floor and your legs bent at a 90-degree angle. If you're not able to accomplish this, try adjusting the height and position of your chair. (See the Brugger's exercise for a lesson on posture.)

- Your computer monitor should be at eye level. Positioning your monitor too low can be a culprit of chronic headaches.

- Use document holders to keep paperwork in an upright position to avoid straining neck muscles.

- Don't lean into your work. Instead, slide your chair toward and under your work station.

- Support a sore back with a lumbar cushion on your chair. Or, try something as simple and inexpensive as a roll of paper towels. Leave the plastic on the outside, and cut out the cardboard center. Then remove as many sheets as you need to make it a comfortable support.

- Take a break from sitting every 20 minutes by standing or stretching. Try these simple stretches: Move your neck side to side; pull your arms behind you to stretch your upper back; or pull forward on your neck and lean your head back. Incorporate deep-breathing exercises into your stretches for a nice way to destress.

Sources: Dr. Philip Pappas, chiropractor at Jackson Healing Arts in Jackson; Dr. Chris Charlton, chiropractor at Charlton Chiropractic in Cape Girardeau; Dr. Anne Heisserer, chiropractor at Pillar Chiropractic in Cape Girardeau; and Dr. Khonda Andrews, chiropractor at Andrews Chiropractic & Acupuncture Center in Jackson.