Spine

Healthy Spine: Tips to Decrease Your Risk of Low Back Pain

What is good posture? The position in which you hold your body while standing, sitting, or lying down. Good posture involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments.

o Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
o Decreases the stress on the ligaments of the spine.
o Maintaining correct alignment prevents the spine from becoming fixed in abnormal positions.
o Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
o Prevents strain or overuse problems or backache.

Proper Sitting Posture
o Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
oA small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
If you don't have a lumbar roll:
o Sit at the end of your chair and slouch completely.
o Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
o Release the position slightly (about 10 degrees).
" Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
o Keep your body weight even on both hips, and feet flat on the floor.
o 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. Get up and move around every 1-2 hours.
o When standing up from the sitting position, move to the front of the seat of your chair, lean forward and push with your feet to straighten your legs.
o Driving: use lumbar roll for curve of back. Knees should be at same level or higher than your hips. Move the seat close to the steering wheel to support the curve of your back, keeping your knees slightly bent.

Correct Lifting Posture
o Before you lift a heavy object, make sure you have firm footing.
o To pick up an object that is lower than your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
o Keep a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.
o Move your feet when you turn, do not lift and twist your upper body.
o If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
o Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.

What is the best position for sleeping and lying down?
o Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). You may want to avoid sleeping on your stomach, since this can be uncomfortable for your neck.
o Select a firm mattress and box spring set that does not sag. If you've always slept on a soft surface, it may be more difficult to change to a hard surface; ask your therapist for direction.
o 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.