Back Safety: Bending

Here are tips on how to move safely and protect your back when you need to bend.

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Bending can strain or even injure your back. Follow the tips below to move safely and protect your back as you perform everyday activities.

Bending over

  • Keep your feet shoulder-width apart.

  • Move your whole body as one unit.

  • Bend at your hips and knees, not at your waist.

  • Flatten your stomach and tighten your leg muscles.

  • To keep your spine straight, let your buttocks move out behind you. Don’t try to tuck them under.

  • If you need to, place one hand on a sturdy object for support.

Man bending at knees to retrieve a pan from a lower cabinet.

Bending to the floor

  • Lower yourself to one knee. If you can, rest one hand on a sturdy object to help lower yourself.

  • Rest one arm on your raised knee.

  • Don’t bend at the waist.

  • Don't hunch your back or neck to reach to the floor. Instead, bend more at your hips and knees to get closer.