Bending and Lifting
During the first weeks, avoid bending or lifting as much as possible. Ask someone to lift objects for you. If you must lift something, keep it close to your body so that your leg and arm muscles do the work. Avoid lifting anything heavy. Remember to brace your abdominal muscles, bend from the hips and knees, and keep the three curves of your spine balanced. This will help prevent pain and further injury to your spine.
To Bend Over
- Brace your abdominal muscles and stand with your feet shoulder-width apart.
- Bend at your knees and hips. Let your buttocks stick out, but don't arch your back.
To stand up, pull your buttocks in and push up with your leg muscles.
If You Must Lift
- Stand close to the object with your feet shoulder-width apart and one foot slightly in front of the other. Brace your abdominal muscles.
- Bend at the knees and hips. Keep your ears, shoulders, and hips in line.
- Pick up the object and hold it close to your body.
- Push up with your legs.
To Bend to the Floor
- Step forward with one leg. Keeping your ears, shoulders, and hips in line, bend both knees until the back knee touches the floor. Hold on to something stable to help you keep your balance.
To get up, push up with your leg muscles.
EXERCISES
Stretching the muscles in the backs of your thighs makes it easier for you to bend, lift, push, and walk. Here are two exercises you can do. Try them before and after you go walking.
Hamstring Stretch
- Lie with your spine balanced and one knee bent. Brace your abdominal muscles.
- Loop rubber tubing or a towel around the other foot and slowly pull your leg a few inches off the floor. Keep the knee straight. Count to 10.
- Repeat 5 times on each leg, several times a day. Raise your leg a little higher each day.
Quadriceps Stretch
- Stand with your spine balanced, your feet shoulder-width apart, and your left hand against a wall.
- With your right hand, grasp your right ankle and bring your heel up to your buttocks. Keep your ears, shoulders, and hips in line. Don't arch your back or lean sideways. Count to 20.
- Repeat 5 times on each leg, several times a day.
TIPS
Grocery Shopping
Buy small amounts at a time and bag lightly. Ask for plastic bags with handles. To avoid bending, put shopping bags on the car seat, near the door?not in the trunk or on the floor.
Child Care
Now is the time to ask for help so you lift as little as possible. If you must lift a baby from a crib, lower the sides, bend at the hips and knees, and bring the child close to your body. Brace your abdominal muscles and keep your ears, shoulders, and hips in line. Use your leg muscles to lift. Adjust the changing table to waist height or put it on a raised surface.
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.