Check Your Standing Posture

While standing sideways in front of a mirror, check if you have a forward head posture, protruding abdomen or relaxed stomach muscles, rounded shoulders, swayback (excessive forward curve in the lower back), hyperextended knees (bent backward), or tightness in the hamstrings. All of these may lead to pain and discomfort in the ligaments and muscles of the spine.

Correct Standing Posture

Keep your spine in its three natural curves: cervical (neck), thoracic (midback), and lumbar (lower back).

Do not lock or hyperextend your knees. Your weight should be distributed evenly over both feet.

Keep your pelvis/hips in line with your ears and centered over your knees and ankles.

Keep your ears in line with your shoulders. Shoulders should be level. Your back should be straight, not arched or swayed.

A second method to check your posture is by standing with your back against a wall.

Your upper back and buttocks should be touching the wall. Now place one of your hands behind your lower back (between your belt line and the wall). Your hand should slide in easily but almost touch both the wall and your back. Too much space may indicate you have a swayback, which creates increased pressure where the curve is greatest. Not enough space may indicate weak abdominal muscles that can stress the lower back, and make the spine more rigid and less able to absorb pressure.

Sitting Posture

Avoid slouching and/or leaning forward in your chair. Both of these incorrect sitting positions can cause a forward head posture, rounded shoulders, and rounded mid/lower back. They may result in compression of joints/discs and pinched nerves in the neck and lower back. Muscle strain with tension on ligaments throughout the spine may also result. When you slouch while sitting, pressure in the lower back can increase 10-15 times as much as when you are lying down.

Correct Sitting Posture

Keep your head up and centered over your shoulders to prevent a forward head posture.

Keep your shoulders relaxed and back with your head centered over them.

Keep your computer screen or reading material at eye level approximately 2-3 feet from your face to minimize neck motion and strain.

Keep your knees slightly higher than your hips. Use a foot stool or keep your feet flat on the floor.

Keep the keyboard centered and close to you with your wrists slightly bent up (extended).

Make sure that your chair has lower back support. Your arms should be relaxed but supported, with a 90-degree bend at the elbow.

It is important to move often, about every 15 minutes. Do stretching exercises periodically to relieve stiffness in your neck and back. Stand up and walk around for a few minutes or do stretching exercises.

Maintaining the three natural curves while sitting is just as important as when standing. Too little or too much curvature creates stress and unwanted pressure on the spine and supporting muscles and ligaments.

A good chair with lower back (lumbar) support is essential. If your chair does not provide support for your lower back, use a small pillow, rolled up towel, or other lumbar support to maintain the lower back's natural curve.

Lifting

Improper lifting techniques may cause muscle strain and stress in ligaments of the back. They could also cause serious injuries to the spinal discs, especially in the lower back.

Think Before Lifting

Is the object too heavy for one person? Is it awkward? When lifting, it is important to maintain the natural curves in your spine throughout the lifting process. Bend only at the knees and hips, not the back. Keep the object close to your body after lifting to reduce the effect of gravity and stress on your spine. In addition, consider using dollies and carts or ask another person to help you move an object safely. If a lot of lifting is necessary, rest and stretch frequently.

Correct Lifting Technique

Keep your feet shoulder width apart.

Keep your abdominal muscles tight before and during the lift.

Squat down by bending your knees and hips.

Keep your spine in line and maintain your lumbar (lower back) curve.

Keep the object close to you (an object held 2 feet away from your body multiplies the pressure on your lower back by 10).

Keep your body straight while lifting; do not twist or bend sideways. Think about the direction of the lift and pivot instead of twisting.

Never bend over at the waist when lifting.

Correct Techniques for Lifting an Object Above Shoulder Level

Keep the object close to your body.

Use a stool to reach above shoulder level. Keep your feet shoulder width apart with one foot slightly in front.

Keep your elbows pointed toward the floor and turned outward.

Keep your spine straight and your stomach muscles tight (do not arch your back).

Shoulder Retraction/Rotation

Shoulder retraction with rotation stretches the front of your shoulders and chest muscles. Place your arms behind your back with your arms straight and fingers interlaced. Next, turn your elbows in until a stretch is felt. Do this exercise 5 times and hold each repetition for 5-10 seconds. Repeat throughout the day.

General Exercises for the Neck and Back

The following exercises are specifically designed to increase strength and flexibility of muscles and joints. These exercises are intended for a person who does not have an active neck or back problem.

Some Basic Rules of Exercise

Any neck exercise or position that causes increased discomfort in the arms or any lower back exercises that cause increased discomfort in the legs should be stopped immediately. However, some temporary discomfort in the neck or lower back may be expected if you are beginning a new exercise program.

Begin any exercise program very slowly and gently.

Warm up before doing any vigorous exercise.

Don't over stretch. This can weaken joints and muscles.

Expect minor discomfort with any new exercise program. However, this discomfort should not linger after you stop doing an exercise.

Gradually increase the number and intensity of these exercises.

Peform the exercise at least five times a week.

Be patient. Results may take several months.

Exercises for Increased Neck, Shoulder, and Upper Back Mobility

Chin Tuck Exercises. This exercise stretches tight muscles and ligaments in the neck.

Step 1: Lie on back.

Step 2: Move chin down toward chest to decrease neck curve.

Start by doing this exercise lying down then advance to the sitting position. Do 3-5 repetitions and hold 5-10 seconds.

Step 1: Sit in chair with head erect.

Step 2: Shift head backwards to tuck chin.

Shoulder Blade (Scapula) Squeezes

This exercise will stretch the front of the shoulder and chest muscles and strengthen your mid back muscles. With your arms at your sides, pull your shoulders straight back and squeeze your shoulder blades together. Do this exercise 5 times and hold each repetition for 5-10 seconds. Repeat frequently throughout the day.

Corner Press Exercise

This exercise stretches tight muscles in the chest.

Improper forward head posture can be caused by rounding of the shoulders and upper back. The muscles and ligaments in the front of the chest and shoulders may become tight. This exercise stretches the chest and shoulder muscles and ligaments. Hold this position for 10-20 seconds and perform 3-5 times to help regain flexibility.

Step 1: Stand in corner of room with hands on wall as shown.

Step 2: Next, lean into corner until you feel a stretch in muscles of the chest.

Long-term forward head posture and slumped sitting can cause stress on the joints and muscles in the upper back and neck. With a forward head posture, the muscles and ligaments in the front of the chest may also become tight. It is important to take steps to correct a forward head posture by stretching these muscles daily and to interrupt, or correct, your position frequently.

Lower Back Exercises to Increase Backward Bending/Flexibility Single Knee-to-Chest

Bring one knee to your chest. Hold for 5-10 seconds, then lower the leg and bring the opposite leg to your chest.

Double Knee-to-Chest

Slowly bring both knees to your chest as shown. Hold for 5-10 seconds.

An excess forward curve in the lower back or swayback can cause stiffness when you try to bend forward. Perform the above exercises to stretch the muscles of the lower back to increase your flexibility. Both exercises should be performed 2 times a day with 5-10 repetitions per exercise.

The next two exercises are beneficial if you experience lower back stiffness/discomfort when you bend backwards. This stiffness may be a result of prolonged standing with a forward bending posture or from incorrect lifting technique. Perform each exercise 5-10 times, holding for 5-10 seconds.

Prone Back Extension

Step 1: Raise up on your elbows as high as possible but keep your hips flat.

Step 2: If comfortable, progress to pressing your upper body upward into the position shown.

Backward Bending/Arch Backward

Step 1: Stand erect with hands in small of back.

Step 2: Bend backward until you feel a gentle stretch.

Exercises to Increase Hip Flexor Flexibility

Standing all day or performing sit-ups incorrectly may contribute to hip flexor tightness. The next two exercises can help relieve tight hip flexors that may contribute to a swayback posture.

Do 3-5 repetitions of the following exercise and hold each for 10-30 seconds. Repeat these exercises several times a day.

Hip Flexor Stretch

Lie on a table and bring one knee to your chest; let the opposite leg dangle off side of table. You should feel a stretch in the upper leg/groin area. Alternate legs.

Hip/Quadricep Stretch

Stand and pull your heel toward your buttocks until a stretch is felt in the front of the thigh. Repeat with the other leg. Support yourself by holding onto a table or chair.

Exercises to Increase Hamstring Flexibility

Tightness in the hamstring muscles can prevent the pelvis from rotating forward properly when you bend forward, causing increased stress on the lower back. If your hamstrings are tight, you will feel a pull in the back of your thighs when bending forward at the waist. To increase hamstring flexibility, do the following stretching exercises 3-5 times and hold each for 10-30 seconds. Repeat several times a day.

Hamstring Stretch (lying on back)

Step 1: Support the back of your thigh behind the knee with your hands. Start with the knee bent.

Step 2: Slowly straighten your knee toward the ceiling until a comfortable stretch is felt in the back of the thigh. Repeat with other leg.

Seated Hamstring Stretch

With your hands on your lower leg, pull your head toward your knee and hold. Repeat with the other leg.

Standing Hamstring Stretch Place your foot on a chair or table. Then, lean forward until a stretch is felt in the back of the thigh. Repeat with the other leg.

Consult your physican before beginning any exercise program

This guide was developed by Bob Cvetic, Safety and Fitness Staff, Safety and Assistance for Employees (SAFE) Division, for use by Customs employees. According to Cvetic, many Customs employees have physically demanding positions and need to take special care of their spinal area (neck and back). "Be sure to consult your physician before beginning any exercise program," cautions Cvetic. For additional information on back and neck care or other Health and Wellness Programs, call the SAFE Division at 202-927-3706 or e-mail at wellness@customs.treas.gov.

Correct posture, proper lifting, and a good exercise program are the best prevention for back and neck injuries.