Using proper body mechanics can prevent back injury, help speed up recovery if you are already injured, and prevent further injury after your back has healed. Here are some suggestions that you may use with daily activities.
When getting out of a car, first open the door completely, then swing your legs out to the side and pivot on the buttocks so your entire body moves as a unit. Do not twist your low back. Place one hand on the seat and the other hand on the car frame. Scoot forward and place feet under the hips, lean forward, and push with one hand while pulling with the other hand, and use the leg muscles to come up to a standing position. To sit down, reverse the procedure.
When retrieving things from a low shelf, instead of bending over and twisting, it is better to kneel down or squat in front of the shelf, pick up the objects holding them close to the body, and then stand up using the strong leg muscles and keeping the back straight.
Activities such as brushing your teeth, ironing, washing dishes, or folding laundry require standing for extended periods of time. To avoid fatigue, try to break these duties up into smaller time periods. When standing, place one foot on a step or ledge. Do not bend at the waist; instead bend at the knees and keep back straight. To provide support, use one hand to brace yourself. Always try to do the activity at a comfortable height.
While doing activities like washing windows, painting, changing light bulbs, or hanging pictures, ALWAYS USE A STABLE STEP STOOL. This will help ensure that these activities are at a better level rather than being above your head. Another alternative is to use a long-handled tool to reach the overhead area.
When performing duties such as vacuuming, sweeping, shoveling, or raking, do the following: stay close to the work area; use the arm and leg muscles while keeping the back straight; avoid twisting movements; and use body weight to help with the job.
