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 How To Cope When You Have Low Back Pain
The following advice will benefit a majority of people with back pain. If
any of the following guidelines causes an increase of pain or spreading of pain
to the legs, do not continue the activity and seek the advice of a physician or
physical therapist.
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Correct sitting position without lumbar support (left)
and with lumbar support (right).
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Sit at the end of your chair and slouch completely.
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Draw yourself up and accentuate the curve of your back as far as possible. Hold
for a few seconds.
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Release the position slightly (about 10 degrees). This is a good sitting
posture.
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Sit in a high-back, firm chair with arm rests. Sitting in a soft couch or chair
will tend to make you round your back and won't support the curve of your back.
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At work, adjust your chair height and work station so you can sit up close to
your work and tilt it up at you. Rest your elbows and arms on your chair or
desk, keeping your shoulders relaxed.
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When sitting in a chair that rolls and pivots, don't twist at the waist while
sitting. Instead, turn your whole body.
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When standing up from a sitting position, move to the front of the seat of your
chair. Stand up by straightening your legs. Avoid bending forward at your waist.
Immediately stretch your back by doing 10 standing backbends.
Driving
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Use a back support (lumbar roll) at the curve of your back. Your knees should be
at the same level or higher than your hips.
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Move the seat close to the steering wheel to support the curve of your back. The
seat should be close enough to allow your knees to bend and your feet to reach
the pedals.
Standing
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Stand with your head up, shoulders straight, chest forward, weight balanced
evenly on both feet, and your hips tucked in.
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Avoid standing in the same position for a long time.
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If possible, adjust the height of the work table to a comfortable level.
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When standing, try to elevate one foot by resting it on a stool or box. After
several minutes, switch your foot position.
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While working in the kitchen, open the cabinet under the sink and rest one foot
on the inside of the cabinet. Change feet every five
to 15 minutes.
Stooping, squatting, and kneeling
Decide which position to use. Kneel when you have to go down as far as a squat
but need to stay that way for awhile. For each of these positions, face the
object, keep your feet apart, tighten your stomach muscles, and lower yourself
using your legs.
Lifting objects
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Try to avoid lifting objects if at all possible.
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If you must lift objects, do not try to lift objects that are awkward or are
heavier than 30 pounds.
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Before you lift a heavy object, make sure you have firm footing.
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To pick up an object that is lower than the level of your waist, keep your back
straight and bend at your knees and hips. Do not bend forward at the waist with
your knees straight.
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Stand with a wide stance close to the object you are trying to pick up and keep
your feet firmly on the ground. Tighten your stomach muscles and lift the object
using your leg muscles. Straighten your knees in a steady motion. Don't jerk the
object up to your body.
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Stand completely upright without twisting. Always move your feet forward when
lifting an object.
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If you are lifting an object from a table, slide it to the edge to the table so
that you can hold it close to your body. Bend your knees so that you are close
to the object. Use your legs to lift the object and come to a standing position.
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Avoid lifting heavy objects above waist level.
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Hold packages close to your body with your arms bent. Keep your stomach muscles
tight. Take small steps and go slowly.
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To lower the object, place your feet as you did to lift, tighten stomach
muscles, and bend your hips and knees.
Reaching overhead
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Use a foot stool or chair to bring yourself up to the level of what you are
reaching.
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Get your body as close as possible to the object you need.
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Make sure you have a good idea of how heavy the object is you are going to lift.
Sleeping and lying down
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Select a firm mattress and box spring set that does not sag. If necessary, place
a board under your mattress. You can also place the mattress on the floor
temporarily if necessary.
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If you've always slept on a soft surface, it might be more painful to change to
a hard surface. Try to do what's most comfortable for you.
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Use a back support (lumbar support) at night to make you more comfortable. A
rolled sheet or towel tied around your waist might be helpful.
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Try to sleep in a position that helps you maintain the curve in your back (such
as on your back with a lumbar roll or on your side with your knees slightly
bent). Do not sleep on your side with your knees drawn up to your chest.
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When standing up from a lying position, turn on your side, draw up both knees,
and swing your legs on the side of the bed. Sit up by pushing yourself up with
your hands. Avoid bending forward at your waist.
Other helpful tips
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Avoid activities that require bending forward at the waist or stooping.
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When coughing or sneezing, try to stand up and bend slightly backward to
increase the curve in your spine.
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Sleep on your side with your knees bent. You can also put a pillow between your
knees.
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Try not to sleep on your stomach.
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If you sleep on your back, put pillows under your knees and a small pillow under
the small of your back.
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