The document provides recommendations for postural hygiene to avoid back injuries. It recommends avoiding staying in the same position for long periods, modifying environments and movements to be more comfortable, and planning movements to avoid strain. Specific tips are given for lying down, sitting, standing, dressing, household chores, and sleeping to maintain good posture. Back aches are often caused by muscle imbalances from repetitive motions or prolonged bad postures.

2. Basic recommendations of postural
hygiene
 Postural hygiene is a set of norms, tips and postural
attitudes both static and dynamic, in order to avoid
possible injuries. Its main objective is to learn a series of
rules and habits to help protect the back when doing
activities. Throughout the day, we adopt different postures,
the acquisition of bad postural habits like being long in the
same position or sudden movements, can cause mainly
back pains, so we must correct it.

3. General recommendations
 Do Not stay in the same position for a long time.
 Alternating short periods of rest between the different activities.
 If necessary, modify the environment (furniture, height of objects...) Looking for a more
comfortable situation.
 Planning movements or gestures, avoiding haste.
 When you get up and sit down:
 To get out of bed, turn to lean on one side and use your arms.
 When you get out of a chair, lean on the armrests.
 Sit in control.
 To get into a car, sit first with your feet outside the vehicle, and then turn around and
introduce them.

4. When you´re lying down:
Better face up or sideways.
When Sitting:
 Feet should be resting completely on the floor, and keep the knees at the hip level.
 The chair should hold his back in a good position.
 When you are in a car, advance the seat to get to the pedals without damaging the back.
When standing:
 Not standing, if you can walk.
 If you are working with your arms while standing, do it at a suitable height.
 Avoid high-heeled shoes if you must be standing for a long time.
When dressing up:
 Be seated to put on your socks, shoes and tie your shoelaces.

5. When performing household chores:
 When scrubbing or sweeping, ensure that the handle length is sufficient to reach the
ground without tipping.
 When cleaning the crystals, when using the right hand, advance the right foot and delay
the left.
 When transporting the purchase, use cart.
 When scrubbing the dishes, make sure the sink is at the height of your navel.

6. ● Bedtime postures
Sleeping upside down is not as recommendable as being face up.
If you sleep upside down your lumbar spine curvature will
be modificated and for a good respiration your neck has
to be turned for a few hours.

8. ● BACK ACHES
Nowadays more than 80% of the population suffers or had
suffered from sort of back aches. This pain has different
origins:
 A muscular or ligamentous disorder
 A bad posture adopted repeatedly or during a certain
period of time
 A disorder in the biomechanics of our locomotor
system

9. A sedentary life style and the lack of excercise
can cause overweight, which will have an
effect on the distribution of the
weight in our body, provoking an overcharge

10. •Muscular contraction
- Causes:
The contraction can occur when the muscle is asked to
make an effort. There are furthermore certain unbalances
in the anatomy of the back that make certain groups of
muscles more able to make efforts while others remain
more passive.
This may occur when we only use one side of our body to
lift weight

11.  Consequences:
When conforted with unbalances, the body reacts with a
self defense system,which is not the fundamental
cause of the pain but nevertheless an added
unprotected and to adopt an altered and harmful
posture. We should avoid these pathological postures
in order not to damage our health

12. Good and bad postures
When you are sitting:

13.  When you are carring a bag: