SELF HELP TIPS

Lifting

Posture

Sitting

Vehicles

Sleeping

Pillows

Computer

Telephone

Lifting

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

1. Always lift with your legs, not 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 if available.

Posture

1. Sitting should be upright. Do not slouch.

2. When walking, do not look at the floor. Walk with your 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 can aggravate back conditions as well as interfere with circulations to the lower limbs.

Vehicles

1. Sit on the edge of the seat while getting in, pivot on an axis, while swinging both legs together.

2. Do not put one leg in first and then sit down.

3. Make sure the distance of the seat if not too close nor too far away while you are trying to get in your car or while driving.

4. Make sure you have good supportive seats.

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

Sleeping

1. NEVER sleep on your stomach. Break this habit now! Sleeping on your stomach causes strain in your lower back and your neck. Research has shown that people who are stomach sleepers have a greater chance of stroke than those who are not.

2. Sleep on either your back, or on your side. If you have lower back issues you will want to put a pillow between your knees when sleeping on your side.

3. Make sure that your mattress is not too soft.

4. NEVER SLEEP ON A WATERBED!

Pillows

1. Make sure that while lying on your side 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.)

2. Avoid sleeping with 2 or more pillows. If you are doing this, you are not sleeping on the correct pillow.

3. Never lie on the sofa with your head on the armrest.

4. The most important thing about choosing a pillow is that you get a good night’s sleep and feel well rested in the morning. Our bodies heal and regenerate while we are sleeping, so getting a good night’s sleep is almost more important than the type of pillow you are sleeping on.

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 that elbows form right angles and your arms are parallel to the floor.

3. When using the mouse, use more of your arm to move the mouse 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 (and vice versa if you are left handed).