LIVING WITH ACUTE BACK

SITTING
  • Sitting is new smoking. It should be as little as possible
  • It should be for shortest possible time ( max 10-15 minutes).
  • Sit with a lumbar support (such as a rolled-up towel at low back) .
  • Hips and knees at a right angle while sitting. Your legs should not be crossed and your feet should be flat on the floor.
Tips for good sitting position when you’re not using a lumbar support
  • Sit at the end of your chair.
  • Draw yourself up and accentuate the curve of your back as far as possible.
  • Hold for a few seconds.
  • Release the position slightly (about 10 degrees). This is a good sitting posture.
  • Sit in a high-back chair with arm rests. Sitting in a soft couch or chair will tend to make you round your back and won’t support the hollow of your back.
  • At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

 

STANDING
  • Stand with your head up, shoulders straight, chest forward, weight balanced evenly on both feet and your hips tucked in.
  • Avoid standing in the same position for a long time.
  • Elevate one foot by resting it on a stool or box. Switch your foot position every 5 to 15 minutes.
DRIVING
  • Use lumbar support.
  • Move the seat close to the steering wheel.
  • Avoid slouching forward.
  • Pull yourself up and keep your self on the backrest.
LIFTING OBJECT
  • Avoid lifting as far as possible.
  • Don’t lift objects heavier than 30 pounds.
  • Do not bend forward at the waist with your knees straight. Bend your knees and hip to lift rather bending your back. Get close to object as far as possible.
  • Don’t jerk the object up to your body.
  • Stand completely upright without twisting. Always move your feet forward when lifting an object.
  • While walking hold object as close to body as possible and walk slowly taking small steps.
SQUATTING, KNEELING, STOOPING
Decide which position to use. Kneel when you have to go down as far as a squat but need to stay that way for awhile. For each of these positions, face the object, keep your feet apart, tighten your stomach muscles and lower yourself using your legs.
HINTS
  • Avoid activities involving bending forward at the waist or stooping.
  • Squat or kneel to go down rather than bending back.
  • When coughing or sneezing, try to stand up, bend slightly backwards to increase the curve in your spine.
REACHING OVERHEAD
  • Get yourself as close as possible to the object by using a appropriate height chair or stool.
  • Use both hands
  • Should know the approximate weight of the object

 

SLEEPING AND LYING DOWN
  • Avoid sleeping on stomach.
  • Select a mattress which is neither too firm nor too soft.
  • A too soft mattress will sag.
  • Use a lumbar support at night to make you more comfortable.
  • Do not sleep on your side with your knees drawn up to your chest.
  • When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

 

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