Do's and Don'ts for Preventing Neck, Shoulder,
and Lower Back Pain
by Dr. Suzanne Osborne

DON'T:  Sleep on your stomach.
(Sleeping in this position causes torque and tension in the upper portion of your spine, mainly because your head is turned to one side or the other for extended periods.) 

DO:  Try to sleep lying on your back as often as possible.
(If you sleep on your side, switch sides frequently during the night and try putting a  pillow between your knees for added support.)

DON'T:  Sit at a computer or desk for extended periods without getting up and moving around or stretching.

DO:  Position the computer monitor directly in front of you and as close to eye level as possible.
(Turning your head to one side to look at a monitor even a few degrees can have detrimental effects on your spine over time.)

DON'T:  Stretch your neck using quick, jerky motions. 

DO:  Stretch slowly and gently, holding each stretch for a minimum of six  seconds.  Stretch often (preferably in the morning and also in the evening).

DON'T:  Sit directly under air conditioning vents for extended periods when you are experiencing pain in your neck and shoulders. (Excessive cold air blowing directly on your muscles increases possibility of spasms and stiff necks.)

DO:  Keep your neck and shoulders warm when traveling on an airplane. You might want to  travel with a scarf for this purpose.

LOWER BACK

DON'T:  Lock out your knee joints when bending forward, stretching, or exercising. 

DO:  Perform your lower back stretches on a consistent basis, even when you are pain free.  Regular stretching increases range of motion and prevents problems in the future.

DON'T: Sit with a wallet in your back pocket. 
A thick wallet acts as a wedge, twisting the pelvis, often resulting in pain and dysfunction over time.

DO:  Get up from your desk and move around as often as possible at work. 
Also when driving on long trips, get out of the car, walk around, and stretch whenever you have the opportunity.

DON'T:  Keep your feet planted when lifting and moving objects from one area to another. 

DO:  Use your legs when lifting. 
Position the object you are lifting as close to your body as possible without leaning forward.  Take small steps rather than twisting your torso when transferring objects from one area to another.

DON'T:  Cross your legs for extended periods. 
Not only does this position decrease blood flow to the lower extremities, but it also can cause imbalance in the pelvis.

DO:  Traction your lower spine by letting your legs hang down while in the deep end of a pool, using a noodle or raft to support your upper body.