The best way to reduce injuries is to use correct techniques and posture during your day to day living. If not, you can compound injuries you may already have by repeating incorrect habits or techniques.
1. When lifting do not twist or bend over with your legs straight. Avoid lifting objects above your shoulders.
DO get close, grasp firmly, use stomach muscles to support load, use leg muscles to lift the load, and set load down smoothly. For high objects use a stool or ladder and ask for help. Additionally, parents should always go to the level of the child to lift (as the child grows older, the weight increases and your risk of injury increases).
2. When standing do not remain in one place for a long time. Also, do not walk with poor posture. Avoid high-heel shoes for long periods of time.
DO stand with one foot on a stool or change positions often when washing dishes, brushing teeth, or whenever you are standing for long periods of time. Wear comfortable low-heel shoes and stand tall while walking.
3. When driving do not drive slouched over or with a hand or arm hanging out of the window.
DO move the seat forward; your knees should be bent and higher than your hips. Be sure the hollow of your back is supported, and have both hands on the wheel.
4. When sitting do not lounge on a soft sagging sofa. Do not sit in a chair that’s too high or far from your desk. Avoid leaning forward for long periods of time.
DO sit so both feet are on the floor with knees slightly higher than hips, use a stool if needed. Do not cross legs at knees (this causes poor circulation and can aggravate an existing low back problem). Sit firmly against the back of the chair, with the low back supported.
5. When sleeping do not lay on a sagging or non-supportive mattress or sofa. Habitual stomach sleeping can cause further back strain due to the prolonged twisting of the neck.
DO sleep on a medium-firm mattress, on your side or your back, with one pillow under your head. When sleeping on your side, have your knees slightly bent with a pillow between them. When sleeping on your back, have a pillow under your knees and maybe a small towel rolled under the hollow of your back.
The foregoing information is in a general format and not intended to be treatment for lifting type injuries. Such injuries may have complicating factors and must be assessed on an individual basis for specific treatment or referral when necessary.
