Back pain: posture checklist_____________________________________________________________________
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A good posture can greatly improve and prevent back problems. Follow these simple rules.
How to stand
Don't round your back - imagine you are being lifted by a string fixed to the top of your head
Avoid hunching your shoulders and tensing your neck when stressed
Wear comfortable, low-heeled shoes - high heels put pressure on the lower back
How to sit
Use an upright chair that supports your lower back
Support the small of your back with a small cushion or rolled up towel
Stand up and stretch every 20 to 30 minutes
How to lift
Always look at alternatives to lifting - can you push or pull?
Lift only what you can handle and get help if you need it
Bend your knees and keep your back straight and your feet apart when lifting
Avoid lifting and twisting at the same time
Always lift and carry close to your body
Bend your knees rather than your back when putting a load down
Illustrations courtesy of David Winter.
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