Getting up from the sitting position
When getting up from the sitting position, try to maintain the lordosis: move to the front of the seat (or carefully rotate to the exit edge of a seat in a car), stand up by straightening the legs, and avoid bending forward at the waist.
If you have a car, drive it as little as possible. It is better to be a passenger than to be the driver. Whether you are the driver or a passenger, be sure to bring along your lumbar roll. If you must be the driver, your seat should be far enough back from the steering wheel to allow you to drive with your arms relatively straight. With the arms straight, your upper body is held back and you are prevented from slouching; this allows full benefit to be obtained from the lumbar roll.
Avoid activities that require bending forward or stooping. Many activities can be modified enough that you can maintain your lordosis. To the surprise of some, it is possible to maintain the correct standing posture while vacuuming; it is also possible to maintain a correct lordosis when getting down on “all fours” when gardening or making a bed.
If you have acute lower back pain, you should not lift at all. If you must lift, avoid objects that are awkward to handle or are heavier than 30 pounds (about 15 kilograms). At all times you must use the correct lifting technique.
If you are uncomfortable while sleeping or attempting to sleep, you may benefit from a supportive roll around your waist. For most people, the mattress should not be too hard but should be well supported by a firm base. If your bed sags, slats or a sheet of plywood (a “bed board”) between mattress and base will straighten it; as an alternative, you can place the mattress on the floor.
When you have been lying down and you want to get up, keep your back in lordosis: turn on one side, pull both knees up, drop your feet over the edge of the bed, raise yourself to the sitting position by
pushing your upper body up with your hands, and avoid bending forward at the waist. Stand up from sitting as described earlier in this chapter.
Avoid coughing and sneezing while you are sitting or bending forward. If you must cough or sneeze, stand and bend backward.
