Take Action

Here's your chance to make a pledge to having a healthier back! Try to find ways to give your back the kind of treatment it deserves. Print the list below and create your personal action plan. Choose at least one action item from each category. Following through on your plan will help you keep your back on track.

Sitting
	Avoid staying in one position too long. Get up and move around.
	Use a chair that provides good back support.
	Adjust your car seat so your back can maintain the three natural curves.
	Make the proper chair adjustments so your feet are flat on the floor.
	If you spend one-half of your day on the phone, consider using a head set.
Standing
	Rest your foot on a stool or shelf and alternate feet.
	Stand close to the task you are working on.
	Choose a mattress with proper support or add support to a mattress that is not firm enough.
Bending And Lifting
	Push, don't pull, when moving objects.
	Stand as close to object as possible.
	Ask for assistance if the object is too heavy or use a mechanical device.
Exercise
	Incorporate a Back Exercise Program into your daily routine.
	Try to get 30 or more minutes of physical activity on most days of the week.
	An action step of your own:________________________________.
	Practice good posture by visualizing an imaginary string running from your ears past your shoulders to your hips. Your back is in proper alignment if the line is straight.
Lying
	Use a pillow that is not very full.
	Avoid slouching on the couch or in bed when reading or watching television.

Note: Always consult your physician first before beginning any exercise program.

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