Do's and Don'ts with Low Back Pain - Health Information Translations

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. sitti
ng 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.

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Lifting
Avoid lifting if you can.
Do:
•
Use the correct lifting technique. Keep your back
straight when lifting. Never stoop or bend forward.

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:
•

•
If your bed sags, use slats or plywood supports between the mattress and 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
therapist.
pillow



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

Coughing and sneezing
Do:
•
Bend backwards to increase the curve of your back while you cough or sne
eze.
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 o
r symptoms, stop the exercises and discuss your symptoms with your doctor or physical the
rapist.
•
Stop exercising and let your doctor or physical therapist know right awa
y if you have any change in your bowel or bladder control or any increase in weakness in y
our leg or foot.
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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.
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a result of your stopping medical treatment or your failure to obtain tr
eatment.
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:


pointing backwards. Bend backwards at the waist, supporting the trunk wi
th
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.