Spinal Care Tip #6

Rest

Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as maintenance of normal health.
Be sure to get plenty of sleep to allow your body to recuperate and repair.
Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.

Choose Right:: Choosing the correct size backpack is the most important step to safe backpack use.
Tip…Bring a friend to help you measure your backpack properly.
Pack Right:: The maximum weight of the loaded backpack should not exceed 15% of your body weight, so pack only what is needed.
Tip…If the backpack forces the wearer to bend forward to carry, it's overloaded.
Lift Right:: Face the pack; Bend at the knees; Use both hands and check weight of the pack; Lift with the legs; Apply one shoulder strap then the other
Tip…Do not sling the backpack onto one shoulder
Wear Right:: Use both shoulder straps—keep them snug, but not too tight.
Tip…When the backpack has a waist strap, use it.