BACK CARE IN DAILY ACTIVITIES

Back injury is one of the most common injuries at work and at home. Safe work habits can help prevent injuries as well as prevent
problems resulting from overuse or incorrect use of the back.
This poster aims to help you make smart moves to keep you healthy in your daily activities, so that you can enjoy everything else life
has to offer.
PRINCIPLES OF BACK CARE
• Maintain the natural curve of the lower back during • Maintain a good base of support during movement
bending and lifting • Avoid doing repetitive work tasks and take regular
• Avoid twisting, bending and awkward postures breaks
• No excessive pushing, pulling, lifting or lowering • When lifting, keep the object close to the body

SITTING LYING DOWN

Do
Ο
Donot
notslump
slump or
or slouch
slouch in
in the
the sofa.
sofa.
Π Sit
Sitforward
forwardand
andupright
upright
Ο
•• Do
Donot
•• Do
notlie
lieon
onyour
yourstomach.
stomach.
Π
•• Lie
Lieon
onyour
knees
yourside
kneesbent
bent
sidewith
withyour
your
Donot
notuse
useaapillow
pillow that
that isistoo
too
high
highor
ortoo
toolow
low •• Sleep
Sleepon
onaafirm
firmmattress
mattress

STANDING LIFTING

Ο
•• Do
Donot
your
notbend
bendover
overor
orslouch
slouchwith
with
Π
•• Stand
Standupright
uprightwith
withyour
yourhead
head
Ο
•• Do
Donot notbend
bendyour
yourbend
bendwhen
when
Π
•• Squat
Squatto
topick
pickup
upobjects
objectsand
and
yourlegs
legsstraight
straight up
upand
andback
backininits
itsnatural
natural lifting
lifting keep
keepyour
yourback
backstraight
straight
curve
curve
•• Do
Donot
notstand
standfor
forlong
longperiods
periodsof
of •• Do
Donot
notlift
liftheavy
heavyitems
itemsabove
above •• Keep
Keepitems
itemsclose
closeto
toyour
yourbody
body
time
time •• Change
Changeyour
yourposition
positionoften
often shoulder
shoulderlevel
level when
whenlifting
lifting

BED MAKING VACUUMING

Ο
•• Do
Donot
notstand
standwith
straighten
withyour
yourleg
leg
Π
•• Kneel
Kneelwhile
whilemaking
makingthe
thebend
bend
Ο
•• Do
Donot
back
nottwist
twistor
orbend
backexcessively
bendyour
your
excessivelywhile
Π
•• Ensure
Ensurethat
sweep
sweepin
thatyou
inan
youvacuum
vacuumor
anupright
uprightand
or
straightenand
andbend
bendyour
your •• Maintain
Maintainyour
yourback
backin
inits
its
while and
back cleaning
cleaning comfortable
comfortableposture
posture
back natural
naturalcurve
curve

Back Society (Singapore) Singapore Association of Occupational Therapists

www.backsociety.org.sg www.saot.org.sg