Simply put, your leg muscles are stronger than your back muscles, so use them! Below are some simple techniques that will help keep your spine healthy:
- Always use your legs when lifting. Bend at the knees, not from the waist.
- Squat down or kneel to pick up items off the floor.
- Hold objects close to your body as you carry them.
- While holding anything heavy in your arms, avoid twisting from the waist. Turn your entire body instead.
- Avoid carrying your laundry basket on one hip. This creates poor posture.
- Adjust your work areas, such as countertops or tables, to a height that allows you to stand up straight without leaning over.
- Exhale and tighten your abdominal and pelvic floor muscles as you lift.
- Getting up from floor: Roll onto your side first, and then push through your hands to come to an upright position. Come to a kneeling position, then place one foot forward on the floor. Place your hands on your forward knee. Use your legs and arms to push yourself to a standing position.
- Getting out of bed: Roll onto your side first, and then push through your hands to come to an upright position. Swing legs over the side of the bed and sit up, then use legs and arms to come to a standing position.
- Lifting items from the floor: Squat or kneel down, without bending from the waist. Keep the object as close to your body as possible when transferring. Exhale and contract your abdominal and pelvic floor muscles as you straighten your legs to stand up.