Injury prevention
1. SITTING & STANDING
- Sitting and standing should be as upright as possible, not
slouched. To find the ideal posture, take a huge breath in, and observe
the position you find yourself in.
- Avoid prolonged standing in one position. Pace back and forth. Vary
your position eg weight more left leg, right leg, squat down, do some
stretches.
- Organise a work-place assessment to determine the best position for your chair, desk & computer.
- Cross legs only at the ankles, not at the knees. Crossing your legs
at the knees could aggravate existing back conditions as well as
interfere with the circulation to the lower limbs.
2. SLEEP
- Sleep on your side with your legs flexed slightly, not
drawn up tightly. Avoid sleeping on your stomach or your back. Sleep on
a good mattress, one that is firm but yielding to the contours of your
body.
- The ideal pillow is one, which supports your head so that
your neck will be level with the rest of your spine. Avoid sleeping on
two pillows. Never lie on a couch with your head on the armrest.
- If you need help choosing a good pillow or bed, ask your chiropractor.
3. LIFTING
- Avoid putting increased stress on your back muscles when
bending or twisting. Use your thigh and leg muscles, rather than
“putting your back into it�. Ensure you plan your lift. Avoid lifting,
twisting and bending at the same time. Ensure you warm up before
launching into any hard labour�. Get into a routine of stretches
before and after and hard work at home or work.
4. THE PHONE
- Switch hands when using the phone. Do not cradle the phone
in the crook of your neck - it will destabilize the cervical spine. If
you use a phone a lot purchase a headset.
5. VEHICLES
- Sit on the edge of the seat when getting in, and then swing
both legs together, pivoting on an axis. Do not put one leg in first
then sit down heavily.
If you have any questions about any phase of your health care, feel free to ask your chiropractor.
Kelly Chiropractic, 13 Helston Road, Johnsonville, Wellington, 04 4786194
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