Do’s and Don’ts-draft

Sitting

DO’S

Sit as little as possible and then only for short periods.
Place a supportive towel roll at the belt line of the back especially when sitting in a car.
When getting up from sitting, keep the normal curves in your back. Move to the front of the seat and stand up by straightening your legs. Avoid bending forward at the waist.
Try to keep the normal curves in your back at all times.

DON’TS

Do not sit on a low soft couch with a deep seat. It will force you to sit with your hips lower than your knees and will round your back. You will loose the normal curve in your back.
Do not place your legs straight out in front of you while sitting (e.g. sitting in the bath tub).

Standing

DO’S

If you must stand for a long period of time, keep one leg up on a foot stool.
Adapt work heights.

DON’TS

• Do not work in half bent positions.

Lifting

DO’S

Use the correct lifting technique. Keep your back straight when lifting. Never stoop or bend forward. Stand close to the load, have a firm footing and wide stance. Kneel on one knee, keeping the back straight. Have a secure grip on the load and lift by straightening your knees. Do a steady lift. Shift your feet to turn and do not twist your back.

DON’TS

Do not jerk when you lift.
Do not bend over the object you are lifting.

Lying

DO’S

Sleep on a good firm surface.
If your bed sags, use slats or plywood supports between the mattress and base to firm it. You also can place the mattress on the floor, a simple but temporary solution.
You may be more comfortable at night when you use a pillow for support.

DON’TS

Do not sleep on your stomach unless advised to do so by your doctor or physical therapist.

Bending Forward

DO’S

Keep the natural curves of your back when doing these and other activities: making a bed, vacuuming, sweeping or mopping the floor, weeding the garden or raking leaves.

Coughing and Sneezing

DO’S

Bend backwards to increase the curve of your back while you cough or sneeze.

Driving a Car

DO’S

Drive the car as little as possible. It is better to be a passenger than to drive yourself.
Move the seat forward to the steering wheel. Your seat must be close enough to the wheel to keep the natural curves of your back. If your hips are lower than your knees in this position, raise yourself by sitting on a pillow.

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