PERFECTING
YOUR POSTURE
Customers tend to be pleasantly surprised
when drivers go that extra bit further with
their service such as lifting luggage and
groceries in and out of vehicles.
It is important however to ensure you use the
correct lifting technique to prevent injuring
yourself. Follow these simple steps to protect
your back:
1. Position your body directly in front of
Correct posture is something that most
people don’t think about until they have
a niggling ache or suffer from back pain.
By taking the time to understand correct
posture, what it means to your bone and joint
health and how to achieve it you will reduce
your risk of bone and joint problems in your
later years.
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2. Stand with your feet shoulder-width
apart to give the body a solid foundation.
3. Tighten your stomach muscles to help
support the back.
4. Bend both at the hips and knees (power
position) and squat close to the item.
Some of the things that can lead to poor
posture are being overweight, having weak
muscles due to inactivity and poor standing,
lifting or sitting habits.
5. Take hold of the item and bring it close
Drivers are more likely to adopt a bad posture
while driving by not properly adjusting their
seat which means they need to lean into
the wheel and stretch their legs to reach the
pedals. This causes stress on joints and
muscles in the lower spine. Compression on
the spine and fatigue are also suffered from
the vibration of the road when driving when
seats do not provide the proper support.
7.
Here are some tips for drivers when getting
behind the wheel:
HEALTHY,
WEALTHY
& WISE
and close to the item.
• The car seat should have firm contact
with your body.
to your body.
6. Do not twist or turn your body
while lifting.
Lift using the leg muscles, keeping the
spine straight or tall.
8. Take your time, avoid jerking
movements.
9. Release the item.
10. Stand up straight using the leg muscles.
FOR EXAMPLE:
• The seat should be positioned so that
you do not need to overstretch your
legs to operate the pedals. The best
knee angle for driving should be about
130 degrees.
A small box can be held close to the body
by gripping the box at the bottom with
the elbows bent. Bending the arms will
help to distribute the weight and lessen
stress to the neck and shoulders. Work
gloves may help to improve grip and
protect the hands.
• Shorter drivers in particular should
try not to sit too close to the wheel
as in this position the airbag can
cause injury.
One of the best things that you can do
for your posture and for your bone and
joint health is to take care of your back
by keeping healthy and active.
TIPS TO RELIEVE
BACK PAIN
• Be active and move about as much as
possible to speed your recovery. Acute
lower back pain can be severe and you may
need to reduce your activities for a couple
of days, but resting longer than this in bed
or on the couch is not going to help you
recover more quickly.
• Keep moving. The sooner you start moving
naturally again, the sooner your back is
likely to start feeling better. Move about
and stretch regularly. Avoid staying in one
position, for example sitting in front of the
TV or lying down for more than 20–30
minutes at a time.
• Start slowly. With each day, try to move a
little further or faster; slowly build up your
level of activity within your normal day-today routine. Experiencing some pain when
moving is normal after an injury, just take
it slowly.
• Return to work. Most people who
experience acute low back pain do better
if they return to work fairly quickly. This
may mean returning to your job before your
back feels completely better. You may need
to modify the way you normally work until
you feel better. Speak to your employer or
doctor before your return.
• If back pain persists, consult your doctor.
• A seat in an upright or slightly
reclining position ultimately causes
less stress on the back and reduces
the effect of vibration.
• Most vehicles have an adjustable
steering wheel, which allows the
wheel to be set at the correct height
and reach.
• To prevent whiplash injuries, motorists
should ensure that the headrest is
correctly positioned. The top of the
head restraint should be level with the
top of the driver’s head, or at least no
lower than eye level.
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