Some Advice On Your Aching Back

Sitting
  1. Sit in chairs low enough to place both feet on the floor, avoid bar stool type chairs.
  2. Sit firmly against the back of the chair.
  3. Use a footstool when sitting so that your knees are raised higher then your hips.
  4. Sit in firm chairs.
  5. Sit in a four-legged chair, either a swivel chair or rolling chair are acceptable. The exception is a rocking chair, it often relieves discomfort.
Driving
  1. Move your car seat forward so your knees are bent.
  2. If your car seat is exceptionally soft, use a firm pillow or mat on your seat.
  3. Always wear seat belts.
  4. Sit up straight.
  5. Only drive short distances, then get out and walk.
  6. Try to stay out of very low cars.
  7. Start and stop gradually.
Standing and Walking
  1. Only stand and walk for a short period of time, then change position and sit if possible.
  2. When standing, have a footstool to rest one foot on.
  3. Always be posture cautious, avoid slumping or leaning.
  4. When walking, be cautious of curb heights and potholes.
  5. If you are given an assistive device, (a cane, walker or crutches). Use it.
  6. If you must stand for a long period of time, bend the knees.
  7. Always wear comfortable footwear, avoid high heels.
  8. When turning always move the feet first.
Resting
  1. When lying on your back, place pillow under your knees.
  2. Avoid lying on your stomach.
  3. Sleep or rest on a firm mattress or couch.
  4. Try lying on your side either with or without a pillow between your bent knees.
  5. Use a bed board, (usually ½” or 5/8” thick piece of plywood will do) to be placed between the springs and the mattress.
  6. When arising from bed, turn on your side and allow your feet to lead off the bed.
Lifting
  1. Know your limitations.
  2. Get close to anything being lifted.
  3. Use smooth, steady movements.
  4. Get a secure grip.
  5. Keep elbows close to your side.
  6. Bend your knees.
  7. Keep your back straight.
  8. Flatten your back when lifting.
  9. Wear comfortable footwear.
  10. Get a sturdy base (approximately 6-10” between heels.)
  11. Get help when needed.
  12. Only lift between hips.
  13. Avoid twisting or turning when lifting.
  14. Get a stool if anything is above your raised elbows.
  15. Always push a weight, avoid pulling.
  16. Only lift what can be easily accomplished.
  17. Avoid repeating lifting.
  18. Avoid lifting weights that might shift.
  19. Avoid reaching in the back of the trunk.
  20. Ask for help when you are unsure.
  21. If two are lifting, be sure both begin and end at the same time.