The best thing you can do for your back is to treat it with respect. And it's easy. Just follow this list of dos and dont's on back strain when carrying out everyday chores.
LIFTING
Do
Don't
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 arm's length. Don't lift load above shoulder level. These positions produce tremendous strain on the spine.
STANDING AND WALKING
Do
Don't
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'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
Don't
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't drive sitting too far back from the wheel. Stretching for the pedals and wheels produces strain.
SITTING
Do
Don't
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 puts your thighs parallel to the floor.
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
Don't
Sleep on bed with firm, well spring mattress and base. When sleeping on your side, bend knees so that they touch the top of each other. If you sleep 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 or lounge on soft, non-supporting mattresses or cushions.
Reprinted with permission from Sanofi Synthelabo (S) Pte Ltd.
