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    Do's and Don'ts With Low Back Pain: Sitting

    Uploaded by

    Sai

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 5

    Do’s and Don’ts with Low Back Pain

    Sitting
    Do:
    • Sit as little as possible and then only for
    short periods.
    • Place a supportive towel roll at the belt line
    of the back especially when sitting in a car.
    • When getting up from sitting, keep the
    normal curves in your back. Move to
    the front of the seat and stand up by
    straightening your legs. Avoid bending
    forward at the waist.
    • Try to keep the normal curves in your back
    at all times.

    Don’t:
    • Do not sit on a low soft couch with a deep seat. It will force you to sit with your hips lower
    than your knees and will round your back. You will loose the normal curve in your back.
    • Do not place your legs straight out in front of you while sitting (e.g. sitting in the bath tub).

    Standing
    Do:
    • If you must stand for a long period of time,
    keep one leg up on a foot stool.
    • Adapt work heights.

    Don’t:
    • Avoid half bent positions.
    2 healthinfotranslations.org

    Lifting
    Avoid lifting if you can.

    Do:
    • Use the correct lifting technique. Keep your back
    straight when lifting. Never stoop or bend forward.
    Stand close to the load, have a firm footing and
    wide stance. Kneel on one knee, keeping the back
    straight. Have a secure grip on the load and lift by
    straightening your knees. Do a steady lift. Shift your
    feet to turn and do not twist your back.

    Don’t:
    • Do not jerk when you lift.
    • Do not bend over the object you are lifting.

    Lying
    Do:
    • Sleep on a good firm surface.
    • If your bed sags, use slats or plywood
    supports between the mattress and
    base to firm it. You also can place
    the mattress on the floor, a simple Good but
    temporary solution.
    • You may be more comfortable at night
    when you use a pillow for support.

    Don’t:
    • Do not sleep on your stomach unless
    advised to do so by your doctor or physical Good
    therapist.
    pillow

    Good
    healthinfotranslations.org 3

    Bending forward
    Do:
    • Keep the natural curves of your back when
    doing these and other activities: making a
    bed, vacuuming, sweeping or mopping the
    floor, weeding the garden or raking leaves.

    Coughing and sneezing


    Do:
    • Bend backwards to increase the curve of your back while you cough or sneeze.

    Driving a car
    Do:
    • Drive the car as little as possible. It is better to be a passenger
    than to drive yourself.
    • Move the seat forward to the steering wheel. Your seat must be
    close enough to the wheel to keep the natural curves of your
    back. If your hips are lower than your knees in this position, raise
    yourself by sitting on a pillow.

    Exercises for low back pain


    Safety Guidelines
    • An increase in your low back pain can be expected with these exercises. This is acceptable
    as long as your leg symptoms are not increasing.
    • If while doing these exercises, your pain worsens or you have new pain or symptoms, stop
    the exercises and discuss your symptoms with your doctor or physical therapist.
    • Stop exercising and let your doctor or physical therapist know right away if you have any
    change in your bowel or bladder control or any increase in weakness in your leg or foot.
    4 healthinfotranslations.org

    Exercises
    ‰‰ Press-Ups:
    Keep your back and buttocks relaxed and
    use your arms to press up. Concentrate on
    keeping your hips down and push up your
    upper body as high as possible.

    ‰‰ Double Knee to Chest:


    Grasp both your knees with your hands and pull toward your
    shoulders. Hold the stretch for 1 second. Let your knees
    return, but keep them bent at arms length.

    ‰‰ Lumbar Spine Stretches:


    Lie on your back. Bring your knees towards your
    chest. Rotate your knees towards the pain.

    ‰‰ Side-lying Position:
    Lie on your side and face forward.
    Have both arms straight in front and
    bend your knees. Turn your head as
    you move your top arm across your
    body as far as you can. Keep your arm
    in place and turn your head back to
    the starting position. Look back again
    and turn your head farther if you can.
    Bring your head and arm back to the
    starting position. Relax and repeat 10
    times on each side.
    healthinfotranslations.org 5

    ‰‰ Hamstring Stretch:
    Lie on your back with your legs out straight.
    Raise your leg up and put your hands around
    the upper leg for support. Slowly straighten the
    raised knee until you feel a stretch in the back
    of the upper leg. Hold, then relax and repeat 10
    times on each leg.

    ‰‰ Standing Arch:
    Stand with your feet apart and hands on the small of your back with fingers
    pointing backwards. Bend backwards at the waist, supporting the trunk with
    your hands. Keep your knees straight. Hold for 5 seconds. Repeat 3 to 5
    times.

    ‰‰ Side Glides:
    Stand at a right angle to the wall about 2 feet out from the wall. Lean
    your shoulder into the wall. Move your hips toward the wall, keeping
    your legs together and your knees straight. Return to the starting
    position.

    © 2013 - May 4, 2017, Health Information Translations.


    Unless otherwise stated, user may print or download information from www.healthinfotranslations.org for personal, non-commercial use only. The medical information
    found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or
    other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University
    Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children’s Hospital are not responsible for injuries or damages you may incur as
    a result of your stopping medical treatment or your failure to obtain treatment.

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