Back (spine) care guide
Bend your legs and not your badt Keep your spine as vertical as possib|e. If necessary, bend your knees. Keep loads close to your body. When load is heavy, seek HELP.
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 baok straight.
Walk with good posture, chin tucked in, head high and toes pointing forward. Wear comfortable, low heeled shoes.
Sit straight and move car seat forward so that the knees are level with the hips. Support your lower back, use a rolled-up towel or lumbar support.
Support your back's 'lumbar curve' to reduce pressure on the spinal disks using a lumbar support or rolled-up towel. Your seat should be at a height that put your thighs parallel to the floor.
Sleep on a bed with a firm spring mattress and base. When sleeping on your side, bend knees so that they touch
the top of each other or if on your back, place a pillow under your knees.
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.
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.
Don't drive sitting too far back from the wheel. Stretching for the pedals and wheels produces strain.
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.
Avoid sleeping on your stomach as it will cause swayback and back strain. Don't sleep or lounge of soft non-supporting mattresses or cushions.