For Those Who Have Back Problems...

BACK CARE IN DAILY ACTIVITIES

Back injury is one of the most common injuries at work and at home. Safe work habits can help prevent injuries as well as prevent problems resulting from overuse or incorrect use of the back.This aims to help you make smart moves to keep you healthy in your daily activities, so that you can enjoy everything else life has to offer.

• Maintain the natural curve of the lower back during bending and lifting
• Avoid twisting, bending and awkward postures
• No excessive pushing, pulling, lifting or lowering
• Maintain a good base of support during movement
• Avoid doing repetitive work tasks and take regular breaks
• When lifting, keep the object close to the body

PRINCIPLES OF BACK CARESITTING

SITTING - Do not slump or slouch in the sofa.. Sit forward and upright

LYING DOWN - Lie on your side with your knees bent, Sleep on a firm mattress. Do not lie on your stomach and do not use a pillow that is too high or too low.

STANDING - Do not bend over or slouch withyour legs straight, do not stand for long periods of time. Stand upright with your head up and back in its natural curve. Change your position often.

LIFTING - Do not bend when lifting, Do not lift heavy items above shoulder level. Squat to pick up objects and keep your back straight, keep items close to your body when lifting.

BED MAKING - Do not stand with your leg straighten and bend your back, kneel while making the bed. Maintain your back in its natural curve.

VACUUMING - Do not twist or bend your back excessively while cleaning, ensure that you vacuum or sweep in an upright and comfortable posture

Reference Information from :
Back Society (Singapore) www.backsociety.org.sg
Singapore Association of Occupational Therapists www.saot.org.sg