Tips To Help You Heal – Naturally!
Helpful tips to assist you in avoiding unnecessary pain.
There is a variety of simple day to day tasks, with which some simple changes could improve your existing pain, or even prevent any future issues occuring.
Some of these changes include how you:
- Get in and out of your car
- Use The Phone
- Lift Objects
- Hold Your Posture
- Sleep And Bed Quality
- Get Out Of Bed
- Sit And Posture
- Use Your Pillow
There are many other situations that are stated below for you with tips to assist in said situations.
Getting In And Out Of Your Car
- Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.
- If the seat is too close to the dashboard, move it back when getting out so it is easier when getting back in (particularly important for patients with low back problems).
- Do not put one leg in first then sit down heavily, this will place large amounts of stress on your lower back.
On The Phone
- Switch hands when on the phone.
- Do not cradle the phone in the crook of your neck. It will destabilise the cervical spine and require more care.
- If you use the phone a lot look at purchasing a light-weight headset.
Lifting ….Yes, It Does Matter!
- We all know to keep our knees bent and our back straight, however most of us do not do it. Break your bad habits and feel the difference!
- There are circumstances where it can be challenging to lift correctly, e.g. getting bags in and out of the car. The bumper makes it difficult to bend the knees! Bring the grocery to you first then lift carefully.
- If it is repetitive lifting make it easier! Take breaks. Use equipment to help.
- Don’t be afraid to ask for help.
Posture. It’s Critical!
- Correct posture or the attempt, should be part of all healing patients’ regimen.
- Sitting should be upright not slouched.
- Walking should be with the head level or slightly elevated, not looking at the ground.
- If good posture is difficult to maintain, use cushions, or other equipment to assist you.
The Bed – We Spend About A Third Of Our Life On It.
- The bed should be neither too hard nor too soft, but just firm enough to hold your body level, while soft enough so that your hips and shoulders depress into the mattress.
- Waterbeds tend to become a problem once the patient has initiated spinal care. Among the several reasons why waterbeds irritate healing spines are temperature and lack of support!
Getting Out Of Bed
- Lying down: keep the torso straight, lay down on either side, bring the feet up keeping the knees and ankles together. Reverse for getting out of bed.
Sitting
- Posture should be upright, not slouched.
- When working at a desk, elevate materials to avoid neck fatigue.
- When sitting choose a chair that has adequate back support.
Your Pillow – It Can Be Causing You Tremendous Grief!
- Make sure you have the right pillow. Bring it in to have it checked.
- The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine.
- Avoid sleeping on two pillows and never lie on a couch with your head on the armrest!
Playing The Doctor – Please Don’t.
- Please do not take the newly adjusted area for a test drive. Moving the area beyond normal limits.
- Avoid rubbing, probing, or poking in the areas your doctor adjusts. Allow the body to heal.
- Avoid sudden twisting and turning beyond normal limits of motion, especially the neck.
- Avoid extreme bending of your spine in any direction; avoid reaching or other overhead work. Be particularly careful when brushing or shampooing your hair.
- Participate in simple exercises to strengthen your body, but avoid jarring activities which place stress on your neck.
Fun In The Tub?
- When bathing, sit rather than recline in the tub. Laying our back against the tub may force a vertebra out of its normal position. If you are tired and wish to relax it is better to be in bed.
Rest – Enjoy Every Moment Of It!
- Setting aside time each day for complete mental and physical relaxation is imperative in the restoration – as well as maintenance of normal health. (This can be simply done when using the ice pack.)
- Be sure to get plenty of sleep to allow your body to recuperate and repair.
- Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly.
- NEVER SLEEP ON YOUR STOMACH!!! Raise your head off the pillow when changing positions.
- Do not sleep sitting in a chair or in cramped quarters.
- Lie down in bed when it is time to sleep.