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Bones and joints form the skeleton of your body. You can keep them

healthy with proper nutrition, exercise, warmth, and good

hygiene.

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Practise good posture and healthy habits, to avoid unnecessary stress to bones and joints:

Always sit with both feet on the floor or foot rail.

Always stand on both feet, distributing the weight and stress evenly.

Keep your back straight; never remain stooped over while working or studying. If needed, bring the table up, or get a lower

chair so you do not stoop.

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Lift and carry lighter loads. It is better to take multiple trips, than to lift or carry unnecessarily heavy loads at once.

Carry things on both shoulders, and make sure your backpack straps are even so that both shoulders are level.

Keep the head level; avoid holding the head bent forward nor to one side.

Sleep on pillows of the appropriate height, so that the back is straight while you sleep.

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Avoid sitting, standing, or lying with the back arched.

Forbear from pulling at fingers to crack the joints.

Wear comfortable, loose clothes.

Avoid sitting on the spinal column or tail bone.

Sit on the hip and leg bones with adequate back support and proper height alignment to a counter, table or desk.

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Wear proper clothes.

Tight clothes of stiff material can keep parts of the body from naturally expanding and from supporting

themselves. Tight clothing also irritates and hampers nerves and muscle flexing, as well as restricting blood

circulation and lymph fluid from flowing freely. Ligaments are designed to hold bones in place, and

when tight clothes are worn to hold up the body, these natural supports will weaken.

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Wear proper clothes.

Tight clothes can also compress the ribs. So wear loose clothes, and keep the body warm with

adequate layers. Avoid tight shoes, which can cramp and deform the feet; high-heeled shoes,

on the other hand, can throw the body out of its natural position and predispose to injury.

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Eat healthy.Get nutritious food to supply the needs of growing

tissues. This is especially important for young children whose bones are growing at a rapid pace. Eat food rich

in calcium, a mineral necessary for bone formation. Vitamin D is also necessary, and can be obtained by adequate sunlight exposure. Adequate proteins that furnish amino acids for building ligaments and joints.

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Take caution to avoid injuries and trauma.

If a bone becomes broken, see a doctor immediately. In a bone fracture, strong tendons

can pull so hard that they make the jagged broken edges displace (slip out of place or past each other), tearing soft tissues. If no doctor is

nearby, take care to keep the bone fracture from displacing by restraints.

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Take caution to avoid injuries and trauma. Keep the limb still.

If a broken arm, make a sling with pocket handkerchiefs or piece of clothes, and fasten the arm therein, then pin the sling

tightly to the dress or coat.

If a broken leg, lie down still. Raise the leg above heart's level. If skin is broken, rinse with warm sterile saline (salty water) solution and cover with sterile dressing. Call the ambulance.

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For ligament and joint sprains, rest the sprain.

Apply ice to reduce any swelling. Leave on for 15 minutes at a time, about 3-5 times daily as

needed. Wrap around the joint to compress it and keep it in place. Elevate the sprain to

promote venous drainage and reduce swelling. These can be remembered by the mnemonic

RICE: Rest, Ice, Compression, Elevation.

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Thank You

Ashutosh Hospital Akshar Chowk, Akota, Vadodara, Gujarat

Contact No. 0265 – 2332727 0265 - 2332728