Modifying Your Daily Activities

If you have osteoporosis, you should always be aware of the position your body is in and how you can protect your back during your daily activities. Here are some general principles to follow:

• Always carry items close to your body.
• Avoid bending over to pick up items. Instead, keep your back straight while bending your knees.
• Keep your tummy muscles pulled in.

These are some ways you can modify how you perform everyday activities to minimize your risk for vertebral fractures:

	Activities that involve lifting weight, bending over or a combination of these movements (e.g. lifting groceries), can put considerable stress on the spine and contribute to spinal fractures. When objects are heavy, it is best if they are positioned at waist height before you attempt to lift them. If the object is on the ground, bend your knees and try to keep your spine straight while you bring the object as close to you as possible. Once in this position, use your legs to lift while continuing to keep your spine as straight as you can. Pulling in your abdominal muscles as you do this can also help prevent back strain.
	When getting out of bed, roll over onto one side first and then use your arm to help you sit up. Avoid getting out of bed by sitting straight up from a position of lying on your back.
	When making your bed, do one side at a time. Leave blankets and sheets untucked. If you choose to tuck in the sheets and blankets, do so one layer at a time and avoid lifting the mattress with a rounded back. Squatting low (with a straight back) or getting down on your knees is another way to make the bed without flexing your upper spine.

It may not always be possible to perform certain activities in the suggested manner; however, the more often you can incorporate these changes into your daily routine, the more likely you will be to form some good habits that will help to minimize your risk of vertebral fractures.

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