Learning to Move More Safely

Either before or after surgery, you will be shown ways to move more safely. Practice what you are taught, and learn the keys to safe movement. Also follow all the other directions you read here until safe movement becomes natural to you. This will ensure your best recovery. It will also help protect your back in the future.

Keys to Safer Movement

To move more safely, you need to follow a few simple guidelines. Whether you are getting into bed, standing, or doing a daily task, the keys to safer movement are the same. To protect your back, do these things:

• Tighten the muscles in your stomach to support your spine.
• Keep your ears, shoulders, and hips in a line.
• Bend at the hips and knees, not at your waist.
• Move your body as a unit. Do not twist at your shoulders or waist.

Getting Out of Bed

• Tighten your stomach muscles. Roll onto your side. Be sure to move your body as a unit. Don't twist.
• Scoot to the edge of the bed.
• Press down with your arms to raise your body as you gently swing both legs to the floor.
• Place one foot slightly behind the other. Keep your stomach muscles tight. Then, use your leg muscles to raise your body.

Sitting and Standing Up

• To sit, back up until the front of the chair touches the back of your legs.
• Tighten your stomach muscles. Bend forward slightly from the hips (not the waist).
• Using your leg muscles, lower your body onto the chair. Then scoot back.
• To stand up, scoot to the edge of the chair. Place one foot slightly behind the other. Use your leg muscles to raise your body.

Standing and Turning

• Stand with one foot slightly in front of the other.
• Keep your knees relaxed and your stomach muscles tight.
• To turn your body, move your feet. Step around. Do not twist.

Getting Into Bed

• Back up until the edge of the bed touches the back of your legs.
• Tighten your stomach muscles. Bend forward slightly from the hips.
• Use your leg muscles to lower your body onto the bed.
• Using your arm for support, lower your body onto its side. (Move your body as a unit, allowing your feet to lift onto the bed.)
• Roll onto your back without twisting your waist.

Safe Sleeping Positions

• Lie on your back with a pillow under your knees.
• Lie on your side with your knees slightly bent. Keep a pillow between your knees.

This content is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem. © 1990, 1995, 1998, 2000 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com 800-333-3032. All right reserved.