Avoiding pain in older people
Back care while bending
Each day, we bend over several times and this is a straining posture
for the back. We start bending our back from the morning, to brush
our teeth, and we bend frequently along the day without even thinking
about it. It is for this reason that certain preventive tips on
how to bend over must be followed. To pick up objects and transport
them, you will usually bend over; the rules to do it while protecting
your back were described in point 3 above, which referred to lifting
weight.
a) Teeth Brushing
We usually bend over to brush our teeth. To avoid strain on your
back if you are right-handed you should: when leaning over, place
the left hand at the edge of the wash basin. Flex your legs slightly
and place the left one further forward. If possible, depending on
the shape of your wash basin, your left foot should be practically
on a vertical line with your left hand. While you hold this posture,
your left hand and your right foot will support most of your weight.
When you wish to stand up straight again, support the weight of
your body on your left leg and stretch it while releasing the weight
from your left hand. If you are left-handed, adopt this same posture
the other way around.
Bending forward is a harmful posture for your spine and the best
way to avoid back injury is by not bending at all. But if you should
lean over, follow this advice: While you are bent, keep your knees
flexed and support your weight on your arms. If you have no furniture
or wall on which to support yourself, place your hands on your thighs
or knees and try to maintain your back straight or slightly arched
backward. Avoid leaning forward.
1. Support your weight on your
arms
2. Keep your knees flexed
3. Keep your back straight
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Back Pain Research Network 
Rules
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