1. Protect your back
How to protect your backbone from possible injuries

2.  Wrong sitting positions
 Right sitting positions
 Sleeping positions
 Wrong lifting
 Carrying your bag
 Walk and sit properly all the time
 Backbone possible injuries
 Workout

3. Wrong sitting positions

4. Right sitting positions

5. Sleeping positions
 We feel comfortable in wrong positions as with time we made our bodies get used
to them.
 Long sleeping hours might cause serious injuries to the backbone.

6. Wrong lifting
 Don’t bend while trying to lift anything, that will lead to concentrate all the weight
on the backbone.
 The right position is to squat and let the whole body adapt to lift the weight.
 If the weight is too heavy for you to lift then ask for help.

7. Carrying your bag
 All the positons below are wrong.
 Always try Distributing the load on your body or change the load position from
side to side.

8. Walk and sit properly all the time
Try to change your position from time to time sitting, standing and walking

9. Backbone possible injuries
 After years of sitting or walking or carrying in wrong positions your skeleton might
get distorted.
 First figure is Kyphotic spine (front bend).
 Second figure is scoliotic spine (side bend).

10. Workout
 Do your workout on daily bases before you leave your home and before going to
bed.

11. Made by:
Ahmed Mattar
Operation Manager