Workers: Back care while getting up and sitting
You get up from bed every day. You also sit and
get up several times. Following these useful rules will help you
to protect your back when getting up from bed, sitting or getting
up from a seat, and when getting into a vehicle.
Getting up from Bed
To get up from bed you should not sit directly
from a supine decubitus position ("face upward"). To get
up from bed, turn to rest on a side, support your body on your arms,
and sit up sideways. The correct way of getting up is: If you get
up from your left side, flex the left arm and place the elbow against
the bed, close the left fist and lift it high. Cross your right
hand until it rests against the left fist. While sitting up, rest
your right hand on your left fist until you have sat completely.
Afterward, get up as stated in the following point. If you get up
from your right side, you should proceed with the same postures,
but inversely.
Getting up from a Seat
To change from a sitting to a standing position, hold up your
body with your arms. If you get up from a chair, find support on
the arm rest of the armchair. If you get up from bed or from a chair
without arms, lean on your thighs or knees and, at all times, keep
your back as straight as possible, not bent forward, while getting
up.
Sitting on a Chair
Sit down smoothly; do not let yourself down abruptly onto the
seat. While sitting, lean your arms on the armchair or on your lap,
keeping a straight back, and sit with your buttocks as far behind
as possible, resting the spine on the back of the chair.
How to Get into the Car
To get into a car, first sit down in the car seat
with your feet outside the vehicle, and then turn and introduce
one foot after the other into the car, while supporting your weight
on your hands.
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Back Pain Research Network 
Rules
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