Back-saving body mechanics

To practice sound body mechanics, pay attention to how you move. By maintaining your spine's normal curves throughout daily activity, you reduce strain on your back.

Use these tips to help prevent injuries and use your back wisely:

Plan ahead — Think through and reorganize your work or leisure activities to eliminate high-risk movements.
Listen to your body — If your back hurts, stop what you're doing and rest. If you must sit or stand for a prolonged period, change your position often. Avoid unnecessary bending, twisting and reaching.
Prevent falls — Falls can seriously injure your back, especially if you have osteoporosis.

Stand tall — Poor posture is exhausting work for your back. Good posture is more relaxing. It takes minimal effort to balance your body and maintain the three natural curves in your back.
Sit comfortably — Sitting is stressful for your back. To minimize stress, choose a seat that supports your lower back. Or place a pillow or a rolled towel in the small of your back to maintain the normal curve. When you drive, adjust your seat to keep your knees and hips level. Move your seat forward to avoid overreaching for the pedals.

Sleep smart — Lie in a good position on a firm mattress. Use pillows for support, but don't use one that forces your neck up at a severe angle.

Lift with your legs — Before you lift a load, decide where you'll place it and how you'll get there. Pushing is safer than pulling. Always bend your knees so your arms are level with the object. Avoid lifting overhead. Use a footstool to reach high objects. Place heavy objects on casters.

Keep your back strong and healthy

Take stock of your back and how you use it. Then "invest" in prevention — regular exercise, healthy weight, good posture and, perhaps most important, back-saving lifting techniques.

If you have periodic bouts of back pain, remember to rest and take an over-the-counter pain reliever for the temporary discomfort. This type of simple self-care together with sensible daily living can help keep you and your back strong, healthy partners.

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