Back Safety: Standing

Good posture decreases back pain by reducing strain on your muscles. Remember to check your posture, using the self-help tips below, every time you move or adjust position.

Standing

• To help keep your spine straight, line up your ears, shoulders, and hips.

• Stand with your feet shoulder-width apart. Or, place one foot slightly in front of the other.

• Keep your knees relaxed and stomach muscles slightly flattened.

Bending over

• Bend at your hips and knees.

• Don’t bend at your waist or round your back.

• Rest your weight on your arms if possible.

Working

• When standing for a long time, put one foot on a footrest. This may help ease strain on your back. The footrest should be about 5 to 8 inches high.

• When reaching for objects over your head, use a stepladder. When you can’t, be sure to tighten your stomach muscles to keep your back from arching.