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                    Follow these steps to maintain good posture throughout the day.

                    Coughing and sneezing

                    What to avoid

                    Try not to bend forward quickly when you cough or sneeze.

                    What to avoid when coughing and sneezing
                    Photo by Wibbi

                    What to do instead

                    Keep your back straight by supporting your lower back with one hand.

                    Good posture when you cough or sneeze
                    Photo by Wibbi

                    Emptying and filling the dishwasher

                    What to avoid

                    Do not twist or bend your back while emptying or filling the dishwasher.

                    Posture to avoid while emptying or filling the dishwasher
                    Photo by Wibbi

                    Gardening

                    Lifting

                    Always bend your knees and hinge at the hips with your back straight when picking up or putting down an object.

                    How to safely lift objects while gardening
                    Photo by Wibbi

                    Trunk flexion

                    Kneel or garden on your hands and knees when weeding or working in flower beds.

                    proper posture while gardening
                    Photo by Wibbi

                    Getting dressed

                    What to avoid

                    Avoid rounding your back while getting dressed. This includes leaning forward with a rounded back to put on or remove your socks.

                    Posture to avoid while getting dressed
                    Photo by Wibbi

                    What to do instead

                    Always keep your spine straight while getting dressed. To put your socks on, bend forward at the hip and knee, bringing your knee towards your torso while keeping your back straight.

                    How to get dressed with good posture
                    Photo by Wibbi

                    Laundry

                    What to avoid

                    Do not take clothes from the washer and put them into the dryer without moving your feet. 

                    Posture to avoid while doing laundry
                    Photo by Wibbi

                    What to do instead

                    Try to do laundry regularly to avoid very heavy loads. It can also be helpful to use a table to sort and fold your laundry. When loading and unloading the washer and dryer, always keep the laundry basket close to you.

                    Loading clothes into the washer
                    Put the laundry basket down close to you and stand facing the washing machine. As you move clothes into the washer, move your feet to avoid reaching and twisting with your back.

                    Emptying the washer
                    Use your legs instead of your back. Tilt your torso forward while raising one leg behind you as you move clothes into the laundry basket.

                    Loading the dryer
                    Squat down and put your clothes in the dryer while keeping your back straight. 

                    Proper posture while doing laundry
                    Photo by Wibbi

                    Making the bed

                    What to avoid

                    When making a bed, do not reach across the bed, twist or round your back.

                    What to avoid when making a bed
                    Photo by Wibbi

                    What to do instead

                    1. Straighten the sheets before you get out of the bed.
                    2. Squat or kneel beside one side of the bed. Make the bed completely on that side.
                    3. Walk around to the other side of the bed to make the rest of the bed. Bend your knees as needed to keep your back straight.
                    How to make a bed safely
                    Photo by Wibbi

                    Putting on and wearing a backpack

                    1. Squat or kneel in front of the backpack, or put the backpack on a counter or table.
                    2. Grab the backpack with both hands. Use the strength of your legs to stand up while keeping your back straight.
                    3. Put on one strap at a time. Do not swing the backpack over your shoulder.
                    4. Avoid wearing the backpack over one shoulder.
                    How to wear a backpack
                    Photo by Wibbi

                    Raking

                    What to avoid

                    Do not bend or twist your back while raking. You should also avoid planting your feet.

                    Posture to avoid while raking
                    Photo by Wibbi

                    What to do instead

                    Get close to the surface you are raking. Use your arms and legs to do the work rather than your back, and keep your back straight while you work.

                    Good posture while raking
                    Photo by Wibbi

                    Reading

                    What to avoid

                    Avoid tilting your head forward and sitting in a slouched position.

                    Photos of bad reading posture
                    Photo by Wibbi

                    What to do instead

                    Tilt your book or magazine so you can keep your head straight while you read. You can also use one or two pillows to support your book in a raised position.

                    Good posture for reading
                    Photo by Wibbi

                    Shoveling

                    What to avoid

                    Do not twist or bend your back while shoveling. You should also avoid throwing the contents of the shovel over your shoulder or overloading the shovel.

                    Posture to avoid while shoveling
                    Photo by Wibbi

                    What to do instead

                    Shoveling is a high-risk activity. Consider having someone else do this for you.

                    1. Place your feet in a stepping position (one foot is further ahead than the other).
                    2. Move your weight to the front leg while pushing the shovel. Bend your knees and keep your back straight while you use your arm and leg strength to lift the shovel.
                    3. Keep the shovel close to you and move your feet in the direction you want to put the shovel contents.
                    Proper posture while shoveling
                    Photo by Wibbi

                    Sitting

                    What to avoid

                    When sitting, avoid slouching, letting your head come too far forward and uneven postures. These positions increase strain.

                    Posture to avoid while sitting
                    Posture to avoid while sitting
                    Photos by Wibbi

                    What to do instead

                    For an optimal sitting position, maintain the following:

                    • Straight back and relaxed shoulders
                    • Knees are bent and slightly higher than the hips
                    • Feet are flat on the ground or resting on a small bench
                    • Weight of the body is spread evenly over each buttock
                    How to sit with good posture
                    Photo by Wibbi

                    Use a lumbar cushion sitting to help maintain a good posture by providing good support for your spine. Consult a healthcare professional in choosing the right kind of cushion.

                    A man sitting in a chair with his back against a lumbar cushion
                    Photo by Wibbi

                    Sweeping

                    What to avoid

                    Avoid keeping your feet planted in one spot. You should also avoid twisting or bending your back.

                    Photo by Wibbi

                    What to do instead

                    Make sure your legs are doing the work while you sweep. Keep your feet in a stepping position (one placed more forward than the other) and move your weight from one leg to the other. Keep your back straight and your feet close to the broom.

                    Proper posture while sweeping
                    Photo by Wibbi

                    Sweeping up dust

                    What to avoid

                    Do not bend your back while picking up dust from the floor.

                    Posture to avoid while sweeping up dust
                    Photo by Wibbi

                    What to do instead

                    Bend your knees and hinge forward at the hips. Kneel by resting one knee on the ground and keep your back straight.

                    You can also use a dustpan and broom with long handles to avoid bending.

                    Good posture while sweeping dust
                    Photo by Wibbi

                    Tying, putting on or removing shoes

                    What to avoid

                    Avoid rounding your back while you tie, put on or remove your shoes.

                    Posture to avoid while tying shoes
                    Photo by Wibbi

                    What to do instead

                    If you cannot bend your knees enough to reach your shoes, use a long shoehorn to help you. You can also rest your foot on a small bench or footrest. Always keep your back straight when tying, putting on or removing your shoes.

                    How to tie shoes with good posture
                    Photo by Wibbi

                    Vacuuming

                    What to avoid

                    Do not twist or bend your back while you vaccum.

                    Postures to avoid while vacuuming
                    Photo by Wibbi

                    What to do instead

                    Vacuuming is considered a heavy activity and should be done by someone else whenever possible.

                    If you must vacuum, keep your arms close to your body and keep your feet staggered (one foot further ahead than the other). Moving from front to back by transferring your weight from one leg to another.

                    Use an upright or self-propelled vacuum cleaner. If using a canister vacuum, buy an extra section of shaft to lengthen the handle. Having castors on your furniture make it easier to move while vacuuming.

                    Good posture while vacuuming
                    Photo by Wibbi

                    Workstation

                    What to avoid

                    Avoid incorrectly adjusting your workstation for your body. Working in the wrong position can cause fatigue, stiffness and pain.

                    What to do instead

                    Consider the following criteria for an optimal and ergonomic workstation adjustment (setting):

                    1. Shoulders reaxed
                    2. Arms close to the body and elbows bent at about 90 degrees
                    3. Forearms resting on the armrests or the working surface
                    4. Wrists in neutral position and hands aligned with the forearms
                    5. Back straight with the lower back resting against the backrest
                    6. Thighs parallel to the floor
                    7. Two or three fingers' width of space between the back of the knees and the seat of the chair
                    8. Feet resting on the floor or a footrest (ankles at 90 degrees)
                    9. Eyes are at least one arm's length or 60 centimetres (19 inches) away from the screen
                    10. Head up and eyes looking forward at the upper third portion of the screen
                    How not to sit at a workstation
                    Photo by Wibbi

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