Treat Your Back with Respect

LIFTING

Bend your legs and not your back. Keep your spine as vertical as possible. If necessary, bend your knees. Keep loads close to your body. When load is heavy, seek HELP.

DON’T bend forward at the waist or twist while lifting heavy loads. Avoid holding load at arms length. Don’t lift load above shoulder level. These positions produce tremendous strain on the spine.

STANDING WALKING 

Change standing position often. If you must stand for long periods, use a small footrest to shift your weight. Stand upright so your head up and back straight. Walk with good posture; chin tucked in, head high and toes pointing forward. Wear comfortable, low-heeled shoes.

DON”T stand too long in one position. Avoid bending over with legs straight. Don’t walk slouching forward. Don’t wear high heels when walking or standing for long periods.

DRIVING

Sit straight and move car seat forward so that and the knees are in level with the hip. Support your lower back, use a rolled up towel or lumbar support.

DON’T drive sitting too far back from the wheel. Stretching for the pedals and wheels produces strain.

SITTING

Support your back’s lumbar curve to reduce pressure on spinal disks using a lumbar support or rolled-up towel. Your seat should be at a height that both your thighs parallel to the foot.

DON’T slump. Avoid sitting too far from your work or on a chair that’s too high. Don’t lean forward and arch your back.

SLEEPING

Sleep on bed with firm, spring mattress and base. When sleeping on your side bent knees so that they touch on top of each other or if on your back, place a pillow under your knees.

AVOID sleeping on your stomach as it will cause swayback and back strain. Don’t sleep on lounge on soft, non-supporting mattresses or cushions.