Lifting – With your feet shoulder-width apart, bend at the hips and knees. Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs to lift. Keep your back as straight as possible, and gently breathe out. Avoid twisting – turn by using your feet, not your back
Standing Posture – Think tall: chest lifted, shoulders relaxed, chin tucked in and head level. Posture should be stable, balanced and relaxed when sitting, walking or standing.
Sitting – Don’t stay seated for too long, ideally no more than 20 minutes at a time. Stand up, stretch and walk around. If necessary, the right back support will also help. Also ensure that your workstation and computer are correctly positioned.
Exercise – Stay in shape – healthy body-weight is less strain on your back. Your physiotherapist can show you how to keep your back flexible and strong with correct back and abdominal exercises.
Driving – Good support from your car seat will prevent back pain. If you need more lower back support, ask your West Active Physiotherapist about our range of supportive lumbar rolls to use in your car
Sleeping – Your mattress should be firm enough to support your natural shape.