AOBTCo. - Back Care

	Stand up Extend your back count (1 to 10 ) repeat it every 2 to 3 hours , will not take more than 10 second

	Resting and relax position especially after duty hour, maintain this position at least for 20 to 30 min

	Proper sitting position on the computer

	Single Knee to Chest Stretch Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.

	Double Knee to Chest Stretch Lie down on back. Pull both knees in to chest until you feel a comfortable stretch in lower back. Keep the back relaxed. Hold for 45 to 60 seconds one time

	Stretching position for neck and shoulder

	You know all that feeling when take your high heels shoes off? All together now: Ahhh!! We all know that wearing heels is not good for us – our toes, ankles, knees, legs, hips and back all suffer for fashion. The source of this back pain is traced to the foot sliding forward in the heel. This shift in feet placement results in more weight being placed on the toes, which accordingly causes the body to tilt forward. To compensate for this forward momentum, one leans their body backwards and overarches their back. It is this compensation that is key to the lower back pain experienced by high heel wearers. This abnormal posture leads to a strain in the, “knees, hips, and lower back”, resulting in pain .Thus, high heels do not just affect the feet, but have significant consequences for the entire body, particularly the lower back pain from high heel shoes

	Incorrect & Correct Positions

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Back Care