Adopting incorrect postures, forcing yourself when lifting a weight, sitting with your legs crossed or crouching too much are some of the factors that increase the weight supported by our spinal column. Back problems are the result of these bad habits.

Keeping the back muscles in shape and adopting simple posture guidelines help to spread the weight supported by the spinal column.

Good postures
Keeping a good posture is vital to keep your back in shape:
� Keep both feet on the ground and on a foot rest when you are sitting down. To keep
the column in its correct position, your knees should be at the same height or slightly higher than your pelvis. Do not cross one leg over the other, as this affects both your back and your circulation.
� Hold your head and shoulders slightly back when walking.
� Distribute your weight uniformly when you are standing. If you need to stand for a while,
it is best to keep one foot on a box or step and keep changing feet.
� When stooping, bend your knees and keep your shoulder straight. When lifting a weight,
do not incline or bend your body, put the pressure on your legs.
� Sleep on one side only, with your pelvis and knees bent and always resting on one shoulder. If this is difficult, it is best to vary your posture during sleep.
� When you get up out of bed, turn on to one side first and then lift your self up with
your arms.

Back exercises
This table of exercises will help you prevent any back problems. All can be done at home in less than 15 minutes.
1. Posture: Lie face up on the floor, with your legs up and bent, your feet supported on a chair, the arms bent and your hands together behind your neck.
Exercise: Lift up your shoulders and the upper part of your back while keeping your eyes on the ceiling, until the shoulder forms a 30� with the floor. Keep this posture for a few seconds and slowly release.
Do 3 sessions of 20 repetitions to strengthen the abdominal muscles, which is the best way of avoiding injuries in the back area.
2. Posture: Lie face down on the floor with a cushion under your stomach, keeping your arms by your side.
Ejercicio: Lift up your shoulders and the upper part of your back until your chest lifts up from the floor. Hold the position for a few seconds and lower yourself slowly. Do 3 sessions of 10 repetitions
3. Posture: Keep the same posture as above (lying face down), with your arms stretched out in front of you.
Exercise: Lift up your right arm at the same time as your left leg. Hold for a few seconds and lower your leg. Then repeat with the other arm and leg. Do 3 sessions of 10 repetitions.
4.- Posture: On your knees with your hands on the floor.
Exercise: Bend your shoulders back until you reach the floor and your heels with the arms stretched. Hold the posture for 20 to 30 seconds.