abdominal muscles engaged and stand tall
with your shoulders upright. Tuck your chin
slightly to avoid a forward head posture.
• Sitting – Make sure your ears, shoulders and
hips are in line, and your buttocks are at the
back of the chair. Hips and knees should be
bent at 90-degree angles so that your lap is
level. Sit tall with your chest high and feet flat
on the floor.
Maintaining any posture, whether sitting or
standing, for too long can be hard on your body.
Change positions, get up and move around, and
take a quick stretch break if you can.
Our core is made up of muscles in the abdomen
and sides, mid and lower back and pelvis.
These muscles work together to support
our movement and are particularly important
to support our back when we lift, move and
go about our daily work. A stronger core leads
to better balance and posture and reduces the
chance of injury.
Doing a series of simple exercises every day
can help to strengthen your core. The core
strengthening exercises, shown on the right,
have been proven to be effective, and are designed
to avoid unnecessary stress and strain
on the low back.
Maintaining a healthy lifestyle by exercising
regularly, maintaining a healthy diet, managing
stress and getting enough sleep are always
good tips for your overall health.
What if I get injured?
If you have a back injury:
• Stay active! For most back injuries, light
activity can help speed the healing process.
In most situations, bed rest is the worst thing
you can do for a sore back.
• Apply cold – For most injuries, applying ice as
soon as possible can help reduce inflammation.
Ten minutes on, 10 minutes off.
• See a healthcare professional – As soon as
possible, consult a physician, chiropractor,
physiotherapist or nurse practitioner to assess
your specific needs and identify a course of
action that’s right for you.
If you are interested in having a chiropractor
come to your workplace and provide a safety talk
on back safety and injury prevention at no cost,
contact firstname.lastname@example.org or 306-585-1411.
For most back injuries, light
activity can help speed the healing
process. In most situations,
bed rest is the worst thing you
can do for a sore back.
thinkbigmagazine.ca | Quarter 4 2020 | Think BIG 39