Guidelines for Safe Movement

Following these simple guidelines will help:

  • Do not bend forward, as it puts you in danger of breaking the bones in your spine. Use your knees instead of bending at the waist.
  • Avoid twisting your torso – it will put pressure on your spine.
  • When lifting objects that are not too heavy, bend your knees and keep your back straight. Avoid lifting objects above shoulder level and do avoid reaching over your head to retrieve something from a shelf or cupboard.
  • Avoid activities that overload your spine when you are in a bent position, e.g., putting a roast in or out of the oven, putting wet laundry in the dryer, lifting the mattress to tuck in sheets, shovelling the driveway. Ask for help.
  • Think, then do. Don’t do something dangerous in a moment of impatience. Don’t be in a hurry to catch a bus, answer the phone or respond to a doorbell. Haste may create more problems than it’s worth.
  • Stick to moderate weight-bearing exercises. Jogging jars the spine and puts you at risk of injury.
  • Take extra care if you have a poor sense of balance, poor eyesight, or if you wear bifocals


More about Living Well with Osteoporosis:

Information on Falls and Daily Living

 Information on Fractures and Resources

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