Self Help Tips

Lifting

Everyone knows how to lift the correct way but most of us don’t practice what we know.

  1. Always lift with your legs and never with your back.
  2. Don’t bend over at the waist, when lifting, simply squat down so you can use your legs to help you lift or pick up something. This helps reduce strain or injury to your lower back.
  3. If you are doing repetitive lifting, make it easier by taking breaks. Use equipment to help if available.


There are circumstances that make lifting correctly difficult. But try to use the best posture possible.

Posture

  1. Sitting should be upright, do not slouch.
  2. When walking, do not look at the floor, have head level or slightly elevated.
  3. Cushions, upright chairs, or other equipment should be used if good posture cannot be maintained.

Sitting

  1. Do not slouch
  2. Choose a chair that has adequate firmness to hold your weight comfortably and then sit straight. Avoid soft, overstuffed chairs.
  3. Cross-legs at the ankles only. Crossing legs at the knees could aggravate back conditions as well as interfere with the circulation to the lower limbs.

Vehicles

  1. Sit on the edge of the seat while getting in, pivot on a axis, while swinging both legs together.
  2. Do not put one leg in first then sit down.
  3. Make sure length of seat is not too close or too far away while you are trying to get in your car or while driving.
  4. Make sure you have good supportive seats.


Pay close attention to these rules, especially if you have lower back problems.

Sleeping

  1. Never sleep on your stomach. Break this habit now! Sleeping on your stomach puts your lower back in extension and causes strain.
  2. Either sleep on your back or on your side with a pillow between your legs.
  3. Make sure your mattress is not too hard or too soft, but firm enough to hold your body level, while soft enough so that your shoulders and hips depress into the mattress.
  4. NEVER SLEEP ON A WATERBED!

Pillows

  1. Have your pillow checked by one of our doctors.
  2. Make sure that while lying on your side that your spine stays in alignment as much as possible. Your head should not be too high or too low compared to the rest of your spine. (You may need someone to stand behind you and look at your posture while you are lying on your pillow.)
  3. Avoid sleeping with 2 or more pillows. If you are doing this, you are not sleeping on the correct pillow.
  4. Never lie on a couch with your head on the armrest.


You are not getting quality rest and healing if you are not practicing good sleeping habits.

Computer

  1. Make sure your computer monitor is at eye level and is straight in front of you.
  2. Place your keyboard directly in front of you and make sure your elbows form right angles and your arms are parallel to the floor.
  3. When using the mouse, use more of your arm to move it instead of your wrist. Keep your wrist as straight as possible.
  4. Adjust your chair height so that your feet rest squarely on the floor. You may need a foot rest to accomplish this. Your thighs should be parallel to the floor and your chair’s back should be firmly against your ribcage to help support your lower back.

Telephone

  1. Hold the phone with your hand instead of resting it between your head and shoulder.
  2. Use a head set when possible.
  3. If you are right handed, place the phone on the left side of your desk so you can take notes with your right hand and hold the phone with your left (vice versa if you are left handed).

Chiropractic Care Clinic, 2924 Hawkins Dr, Searcy, AR 72143    (501) 268-2273     Email us

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