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Sitting
Avoid sitting. If you must sit, get
up and move around every twenty minutes.
Sit with your knees at hip level or slightly
higher than your hips. Use a small towel
rolled behind your back to add support in the
lumbar (waist) area.
Standing
Stand with one foot in front of the other with
knees slightly bent. Or place on foot on
a stool. This position will reduce the
pressure on your lower back.
Lying
Use the resting position frequently.
Sleep on a firm mattress. The floor is
too firm. Sleep on your back with
pillows under your knees, or sleep on your
side with knees bent and a pillow between your
knees. When rising from a lying
position, use your arms for support; roll
first to your side, and then push yourself up
with your arms.
Driving
Bring your car or truck seat forward to a
position where your knees are slightly
higher than your hips. Use a towel roll,
magazine roll, or backrest for support.
Lifting
Avoid lifting. If you must lift, put one
foot in front of the other. Bend to the
floor and keep the object(s) as close to you
as possible. Use the strength in your
legs instead of your back.
Activity
Stay as active as possible. Muscle
tighten and stay in spasm if they are not
allowed to stretch. Walking is a good exercise
for low back pain.
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