Lifting Bend your knees, not your back! Lift with your legs and hold objects close to your body. Lift objects only chest high. When the load is heavy, get help and plan ahead to avoid sudden load shifts. Always be sure of your footing.
Walking-Standing Stand with one foot up; change positions often. Bend with knees to keep back straight. Walk with good posture keeping head high, chin tucked in, pelvis forward, toes straight ahead. Wear comfortable shoes.
Driving Move car seat forward to keep knees bent and higher than hips. Sit straight, drive with both hands on the wheel.
Sitting Sit in chairs low enough to place both feet on the floor with your knees higher than your hips. You may cross your legs or put your feet up on a stool. Sit firmly against back of the chair.
Sleeping A good night's sleep on a firm mattress is good for you and your back. Sleep on your side with knees bent, or on your back with a pillow under your knees.

Learn and practice good posture and body mechanics. A straight, properly aligned back avoids unnecceary wear and tear.

Test your posture by standing with your back against a wall. You will learn the mechanics of good posture by trying to straighten your back. A lazy slouch posture or "military" position increases the curves in your back.

Many people develop poor posture early in life. Teenagers may tend to slouch to be "cool." Tall girls and boys may try to look shorter by slumping. Short people try to look tall and generally have good posture. Good posture does prevent backaches.

Straighten the curve in your neck by standing tall with your chin slightly tucked in. You can straighten the curve in your low back (sway-back) by tucking in your stomach and tilting your pelvis forward (pelvic tilt) - tighten the muscles in your buttocks and bend your knees slightly.

If you are experiencing back strain, take a few moments off and give your back a break. Here are some rest positions that can relieve your back by straightening your spine and tilting the pelvis forward.

Strain Relief

Assume a squatting position, holding on to the back of a chair - 2 to 5 minutes is all that is necessary.	Lean forward in your chair and lower your head to your knees for 2 to 5 minutes.	Lie on your back, flat on the floor and place your legs on a chair. For maximum relief, this position should be held 5 to 10 minutes.

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