It’s easy at this time of year to forget the correct way to pick something up or the correct way to sit to avoid stirring up your back problem, so I’ve put some tips together to remind you.
If your using public transport don’t forger your badge or stick as you should be offered a seat.
When brushing your teeth rinse with a cup of water, don’t bend, it’s a classic position to trigger low back pain.
If you have to have a bath as you have no shower, either bend your knees to the floor then fill up your bath or get someone else to fill the bath for you. I have pulled my back out twice while filling a bath. When you do have a shower remember to have your toiletries at the correct height so that you are not stretching or bending.
Always, always, always bend the knees when picking up anything or bending down. Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.
And for the women, don’t carry your life around in your handbag.
And for the men, don’t carry too much in your computer bag.
Another one for the women, don’t wear high heels all the time. The long term effect can not only effect your back but also your feet.
Standing incorrectly I suppose is an obvious one but they say that if you can avoid leaning while standing (against a wall or similar) and do not stand on one leg as this can create muscle imbalances.
If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine. Take frequent breaks if possible.
If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.
If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.
If your going to stay with family over Christmas do pay attention to how you get in and out of the car. Sit down facing the door and swing both legs into the car together. Getting out is the reverse. It may look cumbersome but many a bad back is triggered by getting in or out of the car the wrong way. Ensure if you are driving any distance that you take regular breaks and have a walk around, and pop a cushion or towel behind your back.