To support your body during prolonged standing, wear supportive shoes and maintain good posture. Lift your chin, pull your shoulders back, and position your feet shoulder-width apart. These steps promote a healthy spine and reduce strain while standing for long periods.

To maintain a healthy sitting position, take breaks every 30 minutes for stretches or a quick walk. Use a chair that supports your lower back with feet planted firmly on the floor and knees bent at a 90-degree angle. Use a stool or footrest, if necessary. Place your computer screen at eye level to prevent neck strain from looking downward.

Improper lifting is a common cause of injuries. To protect yourself, use a safe lifting technique. Squat down to the object with one foot ahead of the other, keeping your back straight. Lift the object by straightening your legs while maintaining a straight back and holding it close to your body. Avoid twisting while lifting and only pivot or turn your body when fully upright. When placing the object down, use the same technique.

Before extended periods of work or play, it’s important to warm up your body. Even light activities like gardening or pushing a bike can lead to muscle strain or injury if not properly prepared. Take time to warm up your muscles and joints beforehand to reduce the risk of strain or injury.

When using the telephone for a long time, use a speaker or headset instead of cradling it between your neck and shoulder. This can strain muscles and vertebrae, causing discomfort or potential injury. Using a speaker or headset helps maintain a good posture and reduces the risk of strain or injury during prolonged phone use.

To prevent neck or back strain while sleeping, use a supportive pillow that aligns your neck and head with your spine. Avoid sleeping on your stomach to reduce stress on your neck and back. This promotes better spinal alignment and reduces discomfort or strain during sleep.