General Nursing©

BACK PROBLEMS

LIFTING TECHNIQUE TO PREVENT LOW BACK PAIN

• Keep the load close to your body.
• Bend knees and straighten the back. Use a wide base /stance to secure good balance.
• Avoid twisting the back. Use your feet to change direction.
• Avoid repeatedly lifting or catching heavy objects.
• Do not try to lift something that is heavy for you.

GUIDELINES TO PREVENT LOW BACK PAIN

Walking, standing and sitting

• Avoid prolong standing or sitting. Change position frequently.
• Avoid cramped, uncomfortable or tense positions.
• Walk, stand, and sit as tall as possible.
• When sitting, use a footstool to keep knees higher than hips.
• Stand with low back as flat as possible. (Avoid "hollow" of the back). Tuck hips in by tightening abdominal muscles.
• Avoid excessive hip and knee extension.
• When standing for some time, place one foot on a small stool to relieve lumbar lordosis. Lean body slightly forward and place hands in front of the body.
• Do not wear high-heeled shoes.
• Squat with a straight lower back.
• Alternate activity with periods of rest.

Exercising

• Begin a fitness program with the approval of the physician.
• Start a fitness program slowly.
• Use a program that provides general fitness as well as a specific back-conditioning exercise.
• In each session begin exercises gradually (warm up) and at the end slow down gradually (cool down). Do not start and end exercises abruptly.
• Avoid exercises that hyperextend the back, e.g. straight leg sit-ups or back bends.
• Avoid exercises that have caused you back pain previously.

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