|
High Surface Activities - Use a stool or a ladder for ease of reach to avoid straining the neck and toes/feet.
- Avoid placing heavy or bulky objects overhead.
|
Low Surface Activities - Bend at your hips and knees as much as possible to prevent your back from slouching excessively.
- If you have to work with objects at a low level, sit on a stool to avoid straining your back and legs.
|
Activities in Standing - Adjust the height of surface to place the object you need to work on to avoid bending and straining your back and neck.
|
Lifting - Bring yourself nearer to the object/child.
- Place one foot in front of the other.
- Bend at your hips and knees. Use the strength of your arms to lift the object/child close to your body before standing.
- Avoid arching backwards in standing when carrying a load as this may strain your back
|
Retrieving laundry / objects from waist level - Stand close to the washer / object.
- Lift one leg to keep the back in a straight line when retrieving the laundry/objects.
- Retrieve a few pieces at a time as lifting heavy loads repetitively may increase risk of straining your back.
|
Sweeping floor - Use a longer broomstick to prevent yourself from bending forward excessively.
- Keep your back straight when sweeping to avoid bending and straining your back. Step back and forth, or to the side to move the broomstick.
|
Brushing / cleaning over the sink - Put one leg on the ledge or a stool to avoid bending and straining your back.
- Use a cup to bring the tap water to you instead of bending over to reach the tap.
|
Ask for Help - Do not overestimate your ability to lift.
- Ask for help or delegate the task to others.
- When lifting together, coordinate the lift: "1-2-3-Lift" or "1-2-3-Down"
|
Avoid staying in a stationary position for too long or working on the same task repeatedly.
Do take frequent breaks every 20-30 minutes, to stretch, change posture or activity. [Eg. Sitting to standing/walking, standing/walking to sitting.]
Related:
