Work, domestic chores and study are daily activities that subject bones and muscles to forced postures that would not have negative consequences if we did not repeat them day in and day out over the course of many years. This constant repetition is what does the damage, giving rise to discomfort, intense pain, disease and even the inability to make certain movements.

The body parts most affected by these bad habits are the back and limbs, mainly the upper ones. It is estimated that 8 of every 10 adults have back trouble. This is because the cervical, lumbar and dorsal muscles as well as the forearms and hands undergo pressure that is hard to withstand. Much of the pressure comes from working in a sedentary position, either standing or in front of a computer screen. In these cases proper posture and correct habits play a fundamental role in preventing back trouble.

When standing it is important to keep one foot elevated, resting on a box or stand, and to change position as often as possible. Move around whenever possible, walk from side to side and if you have to work with your arms, keep them at the right height. Avoid crouching down.

Shoes also play and important role: they should be flexible and of high quality, and the heel should be between 1.5 and 3 centimeters thick. These suggestions are valid both for the workplace and domestic chores such as ironing or washing the dishes. When walking, do it with your head and chest straight, and if you need to pick something up off the ground or bend down, bend your knees rather than your back.

Lifting and carrying weight is another daily exercise that strains the back. It is important to spare it as much as possible so that you lift an object by bending your knees and not jerking your back. All the effort, be it carrying or moving weight, should always be done with the legs. It is also important to distribute weight between both sides of the body, say, when carrying shopping bags.

Working with a computer is another of the most damaging activities for bones and muscles. The first and most important thing is to sit with your feet resting on the floor and knees at the same height as the hips. The back of the chair should support the back, respecting its natural curvature, especially in the lumbar area. You should be able to adjust the chair's height and angle. In any case it is a good idea to get up and take a walk every so often. The screen should be about 45 cm from your eyes, at the same height or just below them. The keyboard should have support for the forearms and wrists, which should form a right angle with the elbows. It is best to avoid partial turns; move the whole body all at once.

One common seated position is that of driving. In this case you should be able to reach the pedals without stretching your legs and with the back well supported. The steering wheel should allow the arms to bend.

We mustn't forget good posture even when the day is done and the body is preparing for the rest it needs so badly. The best thing for the lumbar region is to sleep on your back or side. Bend the upper hip and knee, turn your shoulders and adapt the shape of the pillow to your head in such a way that the posture is similar to that we have when standing. It is a good idea to bend your legs a little and place a cushion between them.