Pushing and Pulling
Whenever possible, push?don't pull. Pulling is harder on your spine. When you push, brace your abdominal muscles and keep your spine in its balanced position. Take short steps. Keep handles of grocery carts and strollers close to your body so your leg muscles do most of the pushing. Avoid pushing or pulling anything heavy.
To Push
- Put one foot forward for better balance. Keep your knees relaxed and your ears, shoulders, and hips in line.
- Keep your elbows close to your body. Step and push with your entire body. Don't bend or arch your back.
If You Must Pull
- Get close to the object. Brace your abdominal muscles. Keep your ears, shoulders, and hips in line.
- Lock your elbows to your body and move back as you pull. Don't arch or twist your back.
- To pull while standing, put one foot a little in front of the other and bend your knees slightly. Lock your elbows to your body and shift your weight to your back foot as you pull.
CAUTION: Avoid heavy housecleaning, such as vacuuming, until your doctor says it's all right.
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