You have been treated for a Neck and/or Back Injury. You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.
Caring for your Neck and Back
Posture
Bad posture puts a strain on both the lower back and the neck. If you have had a recent injury, bad posture will delay your recovery. Good posture means that all the joints of the spine are in a neutral position, and the spine retains its natural curves.
Standing
Good Posture
Bad Posture
Avoid standing still for prolonged periods; shift weight from side to side; rock your pelvis forwards and back by tightening and relaxing your buttocks.
Sitting
Poor sitting posture puts enormous strain on all joints. Avoid prolonged sitting (even with a good posture), and walk around for a few minutes every ½ hour.
Good Posture
Bad Posture
Driving
The same rules apply as sitting.
The headrest should be no more than 3 cm from the back of the head.
Adjust the distance from the pedals so that your knees are lower than your hips (you may need to sit on a cushion).
Working at a desk
Avoid staying in one position for too long. Mix different tasks.
The same rules apply as sitting.
When working with a keyboard, make sure that it is at the same height as your elbows.
Sleeping
Good Position
Bad Position
Never sleep on your front – it will damage your neck
Lifting
Correct
Incorrect
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