DO'S & DON'TS FOR BACK PAIN
LIFTING
Do's: 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'ts: Don't bend forward at the waist or twist while lifting heavy loads. Avoid holding load at arm's length. Don't lift load above shoulder level. These positions produce tremendous strain on the spine.
STANDING
Do's: Change standing position often. If you must stand for long periods, use a small footrest to shift your weight. Stand upright with head up and back straight. Walk with good posture, chin tucked in, head high and toes pointing forward.
Wear comfortable, low-heeled shoes.
Don'ts: 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
Do's: Sit straight and move car seat forward so that the knees are in level with the hip. Support your lower back, use a rolled-up towel or lumbar support.
Don'ts: Don't drive sitting too far back from the wheel. Stretching for the pedals and wheels produce strain.
SITTING
Do's: Support your back's lumbar curve to reduce pressure on spinal disks using support or rolled up towel. Your seat should be at a height that put your thighs parallel to the floor.
Don'ts: 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
Do's: Sleep on bed with firm, well 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.
Don'ts: Avoid sleeping on your stomach as it will cause swayback and back strain. Don't sleep or lounge on soft, non- supporting mattresses or cushions.
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