It’s that time of year again when many of us return to work or school.

Be aware of some common causes of neck or back pain.  They include:

• Lifting heavy loads
• Long periods of sitting or standing
• Poor posture
• Poorly fitted chair
• Computer screen at the wrong angle

If you drive for extended periods of time, then:

• Your thighs should rest comfortably on the seat while your feet are on the pedals.
• Your knees should be slightly bent and higher than your hips.
• Your seat should be in an upright or reclined position.
• Your headrest should be directly behind your head.
• Exercise your toes (open them as wide as you can for 10 seconds and then close them), calves and buttocks.

Here are some easy tips to incorporate into your day to maintain a healthy back now or anytime of the year:

• Warm up with some stretches (for example, lunges, squats, knee-to-chest) and rotate each ankle and wrist.
• When lifting, keep the object close to your body, keep your back straight and core pointed in the same direction as your feet, and use your arms and leg muscles to lift the object.
• Take mini-breaks and stretch (for example side bends, overhead reach, arm and leg shakes).

Suggestions:

• Avoid sitting with your legs crossed at the knee.
• Invest in a good office chair with adjustable seat height, arm rest, seat pad) with feet flat on the floor, knees level, shoulders relaxed.
• No slouching! To maintain good posture, lean against the chair back and buttocks against the chair back.
• Place your keyboard directly in front of you. The top of the computer screen should be at eye level, so that your neck is straight.
• Take a  five minute stretch break every hour.