Before you start, remember to warm up for 10-15 minutes. Take a walk, even on the spot, gently swinging your arms and lifting your knees.
1. Your sides
- extend one arm over your head
- bend left from the waist
- hold for 15-20 seconds and repeat to the right
- Lean against a tree or a wall for support if needed
- bend your right knee and grasp your ankle with your left hand
- hold for 15-20 seconds and repeat with your left knee.
- while standing, reach your hands to the sky
- then, bending at the waist, reach toward your toes
- hold for 15-20 seconds
- hold one arm out in front of you with the palm down, bend your wrist until the fingers point to the ground, using the opposite hand to hold this position
- place your hands in "prayer" position, and press your palms together
- keep your arm straight, and keep the arm in the "stop" position. Use the opposite hand to hold this position
- let your arms hang loose
- roll your shoulder forward then back
- in a seated position, bend from the hips, keeping your head down (Remember! You're hinging from the hips, and not the low back - always protect your back)
- reach for the ground
- position yourself close to the object you want to lift. stand with your feet shoulder width apart, head up, with your feet and body pointing in the same direction
- bend your knees and keep your back straight. Use your leg and arm muscles check the weight and slowly lift the load
- keep the load close to your body. Pivot with your feet instead of twisting while carrying the load
- bend your knees and slowly lower the load to its intended place
- Avoid heavy lifting immediately after bending or kneeling
- get help with heavy and awkward loads
- Alternate: heavy then light then heavy
- Change hands: take the strain off by changing the position of your hands
- Check your position: change it often. Kneel then stand or simply sit and take a break
- Lift right: knees bent, back straight. Load close to body
- Rake right: place one leg in front and the other behind to ease the strain on your back. Switch hands and legs
- Kneel to plant: use knee pads or kneeling mat
- Keep your back straight
- Take breaks frequently.
Remember, if your back pain lasts for more than two or three days, see Dr. Eve for an evaluation.
To download the brochure from the OCA, click here.