How to Bend Properly

Bending properly can help you avoid back strain and injury. Here are some tips for proper bending:

• Don't stand with your feet together, but instead keep them shoulder-width apart.

• Flex (bend) at the hips and knees, not at the waist.

• Pull in your abdominal muscles and tighten your quadriceps (thigh muscles).

• Keep your spine straight—don't try to tuck your buttocks under. 

• Place a hand on a wall or fixed heavy object such as a desk for support, if needed.

If you need to bend all the way to the floor:

• Lower yourself to one knee. If needed, place one hand on a sturdy, stable object to steady yourself as you move downward.

• Rest an arm on the raised knee.

• Bend at the hips and knees, but not at the waist, to get closer to the floor.

• Don't round your shoulders or hunch your back or neck.