Develop Back-saving Habits

You can take some of the pressure off your back by following these simple tips:

1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool.
2. Don’t remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can.
3. When bending from the waist, always use your hands to support yourself.
4. When sitting, keep your knees a bit higher than your hips and bend them at a 90-degree angle. Sit with your feet comfortably on the floor. If your feet don’t reach the floor, put a book or a small stool under them.
5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5–10 minutes at a time doing this task.
6. Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don’t have to do a lot of twisting.
7. Try not to overload briefcases or backpacks (see “Lighten your load”).
8. Make frequent stops when driving long distances.
9. While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration.
10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn’t prop your head up too high or let it droop. Choose a mattress that’s firm enough to support your spine (so that it doesn’t sag into the bed) and that follows your body’s contours.