The motions of daily life, if done incorrectly, can result in injury to the spine. The following tips can help you steer clear of that kind of pain and inconvenience and keep you feeling your best.
In addition to the tips below, see 'Therapeutic Exercise' under the 'Services' tab for a variety of exercises you can try at home.
SITTING
- Choose a chair with firm support and don't slouch
- Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips.
- Sit firmly against the back of the chair
- La-z-boy chairs don't bend where you do; choose a rocker instead
- Avoid crossing your legs at the knees which an aggravate existing back conditions and interfere with circulation to your legs
STANDING
- Stand with your head level. Ears over shoulders
- When you have to stand in one place for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.
- Avoid wearing high heels if you are going to be on your feet for long periods of time.
WORKING AT A DESK
Take frequent stretch breaks if you have to sit for a long time
Sit with your knees at a 90-120-degree angle. An angled footrest may help you feel more comfortable
Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.
Choose a chair that tilts back so you can rest while you're reading what is on your computer screen
Elevate materials or your computer screen to avoid neck fatigue.
LIFTING
- Avoid twisting and turning motions when you lift. If you have to turn to place the object, step in the direction of the turn, don't just twist at the waist.
- Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight (e.g., a child or heavy box)
- When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back.
In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn't allow you to bend your knees. Bring the bag to you first and then lift carefully
- When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible
PHYSICAL ACTIVITY/HOUSEHOLD CHORES
Warm up and cool down before and after physical activity like playing sports, raking, gardening, and shoveling snow
When working with hand-held yard equipment, make sure that the machine you are using has a strap
- Place the strap over your head and shoulder on the opposite side of your body from the machine and switch the machine from one side of your body to the other as often as possible
Use electric rather than gas-powered machines whenever possible; they are much lighter
When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support
When ironing, place one foot on a small stool or a book
When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.
USING THE TELEPHONE
- When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use speakerphone instead
- If you use the phone a lot, use a lightweight headset
- Switch hands frequently when on the phone.
SLEEPING/RESTING
Create a proper environment for sleeping
- Dark Room
- No clutter, no TV, no work materials, no computer etc
- Keep the temperature cool; not too warm
Develop a regular nighttime routine
- Bath to relax and warm your body; wear socks to bed if necessary to keep your feet warm
- Read a relaxing book or listen to relaxing music
- Journal
If you have a difficult time 'shutting off your mind' because you are thinking about tomorrow, write down your list of things to do the next day.
Do not have a heavy meal or alcohol late in the evening
Don't use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck
Sleep on your side with your knees bent (put a pillow between your knees) and your ears in line with your shoulders, or on your back with a pillow under your knees. Avoid sleeping on your stomach
Use a proper cervical pillow!! It should support your head so that your neck and vertebrae are level with the rest of your spine as you sleep
Be sure to get plenty of sleep every day to allow your body time to rest, restore, rebuild, repair and recuperate
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