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| Lighten your luggage load. |
 Resist the temptation to pack everything in one
carry-all suitcase or garment bag. If you carry a garment bag or suitcase with a shoulder
strap, remember to balance the load by alternating shoulders. Carrying two suitcases of
approximately equal weight is an even better solution. The next time you buy luggage, look
for lightweight suitcases with built-in rollers.
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| Avoid stress. |
 Learn to make choices that will protect your back
from stress and strain. Leave a little extra time to get to the airport. Wear sensible,
flat shoes when you’re carrying luggage. By including these choices in your travel
plans you’ll have a more relaxing and pain-free trip.
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| Kitchen standing habits. |
 When you are working in the kitchen, think about
your back. Practise good posture: stand with your head high, your chin tucked in and the
three natural curves of your spine in balance. If you are standing for a prolonged period,
use a footstool to raise one foot off the floor, to reduce stress on your lower back. (You
can also open a cabinet door and place your foot on the bottom shelf.) Keep your pelvis
and your shoulders facing forward while you work. Avoid twisting your torso to put dishes
in the dishwasher. |
| Hotel mattresses. |
 Soft mattresses are to blame for many travellers’ backaches. Make it
a point to request an extra-firm mattress when you make your hotel reservation - and check
the bed when you check in. Portable bedboards could also be asked for. Remember to sleep
on your back with a small pillow between your knees to relieve the pressure on your spine.
Avoid sleeping on your stomach or propping up your head to read in bed.
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| Beat Plane Pain. |
 Long-distance
air travel is not conducive to comfort. From first class to economy, all passengers have
the same complaints. Fortunately, you can make a few simple adjustments to protect your
back. For lumbar support, place an airline pillow or a folded blanket in the small of your
back.
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| Push if possible. Do not pull. |
 Whenever possible, push objects instead of pulling them - you'll
have twice as much power, since your body weight is behind the object being pushed. |
| Stand close to objects while
lifting. |
 To lift an object, stand close to it, then bend your
knees to lower yourself into a squatting position. Keeping your back upright, rise slowly
into a standing position. Carry objects close to your body with your elbows tucked close
to your torso.
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| What you can do to protect you
back in the yard and garden. |
 Weekend chores around the
yard and garden often require stooping, reaching out, lifting and pulling. Because your
back is not accustomed to this kind of workout and you may not be using good body
mechanics, you may suffer from aches and pains on Monday morning. These morning-after
backaches can be avoided if you make sure that you kneel or squat while working in the
garden. To avoid jerks to the spine, use grass hedgers with long handles and hose
pipes to water the plants.
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| When you are cleaning the house. |
 The repetitive action of vacuuming is frequently a
cause of back pain. If you have to vacuum, do it carefully. Walk behind the vacuum instead
of leaning forward or reaching out. Adopt a wider stance to reach under tables and other
furniture. Be careful when dusting, too. Bend at the knees and avoid moving heavy objects
without help. |
| When you are sleeeping. |
 For sleeping in comfort, choose a firm mattress or
use a bedboard. Sleep on your side or on your back with a small pillow tucked between your
knees. Avoid sleeping on your stomach.
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| When you are driving. |
 When you drive, you sit -and sitting puts a great
deal more strain on your lower back than standing. Adjust your seat, moving as close
to the steering wheel as is comfortable. Keep your knees bent. Use your
mirrors more.
Support your lumbar curve. If your car seat doesn’t have an adequate lumbar support,
use a small pillow, a pre-made support or a rolled-up towel.
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