The best way to sit down is to do it without bending your back. Stand in front of the chair with one foot behind the other, almost under the chair. Bend your knees, and at the same time place your hands on the arms or seat of the chair. Lower yourself gently into the seat. A chair with arms makes this much easier.
The following can also help back health in the home:
- Make sure work surfaces are a comfortable height so you don't have to bend your back
- Use a ladder or stable chair when painting or cleaning - don't stretch too far
- Squat or kneel when cleaning the bath or reaching low shelves
- Use an upright vacuum cleaner and keep it close to your body
- Ensure easy access to each side of the bed so you don't have to stretch when making it, and kneel or squat to tuck in sheets and blankets.
- Take regular breaks from time-consuming tasks
If you have children, make sure you:
- Bend your knees to pick up a baby - don't twist
- Kneel down to talk to toddlers rather than picking them up
- Adjust the height of the cot so you don't need to bend, or choose one with drop sides
- When unloading a pram's shopping tray, always bend from the knees
- When getting into bed, sit on the edge, lower your body on to one elbow and shoulder and draw up your knees and then feet. Reverse the procedure to get out.
The wrong sleeping arrangements can put additional strain on your back. If you're experiencing back problems, you might want to try the following:
- Replace a sagging mattress
- Lie on your back with a pillow under your knees or on your side with a pillow between your bent knees
- Don't have too many pillows - they support your neck, not strain it
- When buying a bed, try any you are considering for as long as you can. Your bed should allow ease of movement but mould to the contours of your body. Don't assume a bed marked 'orthopaedic' is what you need - the word can sometimes be used as a marketing tool.
To test if a bed is giving you the correct level of support, lie on your back and slide your hand, palm down, between the small of your back and the mattress.
If you can:
- Work your hand through with some resistance, the bed support is probably about right
- Slide your hand easily through a large gap, the bed is probably too hard (or saggy)
- Hardly force your hand through at all, the bed is probably too soft
If you're in pain, the easiest way to turn in bed is to bend your knees, bringing your heels up towards your buttocks. Let your knees fall to one side and as the weight of your legs takes you over, bring through your hip and shoulder - don't twist.