Showing posts with label Good Posture. Show all posts
Showing posts with label Good Posture. Show all posts
Low Back Pain Relief
Low back pain or lumbago is a common musculoskeletal disorder affecting 80% of people at some point in their lives. It is the most common cause of job-related disability, a leading contributor to missed work, and the second most common neurological ailment — only headache is more common. It can be either acute, subacute or chronic in duration. With conservative measures, the symptoms of low back pain typically show significant improvement within a few weeks from onset.
The Simple Cat Stretch
This is one of the easiest lower back stretches. Most individuals can perform it quite easily and comfortably. It’s also a wonderful, simple movement for either first thing in the morning, or last thing at the end of the day.
Brief description - On hands and knees, gently arching the spine, first in one direction and then the other, with coordinated breathing.
Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort.
The Movement
1) Position yourself on your hands and knees, either on your bed or on the floor.
2) Very slowly, raise your head. As you do this, allow your belly to open downward toward the floor, and your back to fall into an arch. Move only as far as comfortable. Feel a nice stretch.
3) Then stretch your spine in the opposite direction by dropping your head, your chin moving toward your chest, while your back raises toward the ceiling. Move only as far as comfortable. Feel a nice stretch.
4) Repeat this movement back and forth 5-10 times. As you repeat, try to increase you range of motion, little by little.
5) Once the movement feels comfortable, it can be very beneficial to add a coordinated breath...
6) Breathe in as you raise your head and expand your belly toward the floor, arching downward.
7) Breathe out as your chin moves toward your chest, and your back arches toward the ceiling.
8) Repeat this movement with coordinated breathing 5-10 times. As you repeat, try to increase you range of motion, little by little.
Full-Body Mobilizer
From a standing bent forward position, stretching the back and hamstrings, and then adding arm mobilization.
Goal - To dynamically relieve pressure on the lower back by lengthening the hamstrings, stretching the spine, and mobilizing the upper body.
The Movement in 2 Parts
Part 1 – Basic movement
1) Stand with your feet hip-width distance apart, your knees soft and slightly bent.
2) Slowly drop your chin to your chest. Then, leading with your head moving toward the floor, gently bend forward at the waist until your hands reach your knees.
3) Use your hands on your knees for support and keep your knees soft, bending as needed for comfort.
4) If you can bend down far enough so that your elbows are on your knees, do so. If that’s too challenging, remain with your hands on your knees.
5) From this supported position (either hands or elbows on knees), slowly straighten your right knee while allowing the left knee to bend further. Feel that stretch.
6) Return right knee to a bent position. Now straighten your left knee, while allowing the right knee to bend further. Feel that stretch.
7) Gently and slowly alternate back and forth 5-10 times for each leg, straightening and stretching one leg at a time.
CAUTION! Do not straighten both legs at the same time! This can create too much pull and can be too strenuous for many lower backs.
Part 2 – Adding arm movement
1) Begin from the supported position of your elbows resting on your knees. (Steps 1-5 from Part 1 will get you there.)
2) Slowly straighten your right knee while allowing the left knee to bend further. Remain in this position.
3) With your right arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your left elbow on your knee. Feel that stretch.
4) Bring your right arm back down, and return your right knee to a bent position. Rest your right elbow on your right knee again.
5) Slowly straighten your left knee while allowing the right knee to bend further. Remain in this position.
6) With your left arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your right elbow on your knee. Feel that stretch.
7) Bring your left arm back down, and return your left knee to a bent position. Rest your left elbow on your left knee again.
8) Repeat this movement 5-10 times on each side. See if you can make a smooth transition from one aspect of this lower back stretches movement to the next.
Combined Quadratus Lumborum & Hamstring Sciatica Stretch
Goal - To Stretch the entire length of the line from the lower back down the leg.
The Stretch
Lie on your back with your knees bent and your feet on the floor.
Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.
Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.
Now return the leg to a bent position.
Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.Now return to neutral and repeat above steps on the other side.
Gluteal & Piriformis Sciatica Stretch
The gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus - exert a powerful effect on the mobility of your pelvis and sacrum. If they are chronically tight, it's very difficult for the lower back to remain mobil and relaxed. Below are two versions of this type of stretch. The piriformis muscle is the structure that’s implicated in Piriformis Syndrome. Typically sciatica exercises are an excellent remedy for this syndrome.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
Lie on you back with your right ankle crossed just below the left knee.
Reach through with both hands to get a hold of the left knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.Now repeat on the other side.
Your left ankle crossed just below the right knee.
Reach through with both hands to get a hold of the right knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration. Repeat several times, each time coming completely out of the stretch before beginning again.
Pigeon Sciatica Stretch for Gluteals
This is an alternative stretch for the gluteals that some people prefer. For others there’s too much torque on the knee. Experiment gently and see what works best for you.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
The left knee is bent underneath you and the right leg is straight back. If you have trouble with your knees the Pigeon Stretch may not be comfortable. But if your knees are okay then lean forward toward the knee as far as you can without strain. Hold 10-30 seconds then come out of it and repeat 2-3 times.
Then proceed to the other side.
Source: http://www.lower-back-pain-answers.com/lower-back-stretches.html
The Simple Cat Stretch
This is one of the easiest lower back stretches. Most individuals can perform it quite easily and comfortably. It’s also a wonderful, simple movement for either first thing in the morning, or last thing at the end of the day.
Brief description - On hands and knees, gently arching the spine, first in one direction and then the other, with coordinated breathing.
Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort.
The Movement
1) Position yourself on your hands and knees, either on your bed or on the floor.
2) Very slowly, raise your head. As you do this, allow your belly to open downward toward the floor, and your back to fall into an arch. Move only as far as comfortable. Feel a nice stretch.
3) Then stretch your spine in the opposite direction by dropping your head, your chin moving toward your chest, while your back raises toward the ceiling. Move only as far as comfortable. Feel a nice stretch.
4) Repeat this movement back and forth 5-10 times. As you repeat, try to increase you range of motion, little by little.
5) Once the movement feels comfortable, it can be very beneficial to add a coordinated breath...
6) Breathe in as you raise your head and expand your belly toward the floor, arching downward.
7) Breathe out as your chin moves toward your chest, and your back arches toward the ceiling.
8) Repeat this movement with coordinated breathing 5-10 times. As you repeat, try to increase you range of motion, little by little.
Full-Body Mobilizer
From a standing bent forward position, stretching the back and hamstrings, and then adding arm mobilization.
Goal - To dynamically relieve pressure on the lower back by lengthening the hamstrings, stretching the spine, and mobilizing the upper body.
The Movement in 2 Parts
Part 1 – Basic movement
1) Stand with your feet hip-width distance apart, your knees soft and slightly bent.
2) Slowly drop your chin to your chest. Then, leading with your head moving toward the floor, gently bend forward at the waist until your hands reach your knees.
3) Use your hands on your knees for support and keep your knees soft, bending as needed for comfort.
4) If you can bend down far enough so that your elbows are on your knees, do so. If that’s too challenging, remain with your hands on your knees.
5) From this supported position (either hands or elbows on knees), slowly straighten your right knee while allowing the left knee to bend further. Feel that stretch.
6) Return right knee to a bent position. Now straighten your left knee, while allowing the right knee to bend further. Feel that stretch.
7) Gently and slowly alternate back and forth 5-10 times for each leg, straightening and stretching one leg at a time.
CAUTION! Do not straighten both legs at the same time! This can create too much pull and can be too strenuous for many lower backs.
Part 2 – Adding arm movement
1) Begin from the supported position of your elbows resting on your knees. (Steps 1-5 from Part 1 will get you there.)
2) Slowly straighten your right knee while allowing the left knee to bend further. Remain in this position.
3) With your right arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your left elbow on your knee. Feel that stretch.
4) Bring your right arm back down, and return your right knee to a bent position. Rest your right elbow on your right knee again.
5) Slowly straighten your left knee while allowing the right knee to bend further. Remain in this position.
6) With your left arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your right elbow on your knee. Feel that stretch.
7) Bring your left arm back down, and return your left knee to a bent position. Rest your left elbow on your left knee again.
8) Repeat this movement 5-10 times on each side. See if you can make a smooth transition from one aspect of this lower back stretches movement to the next.
Combined Quadratus Lumborum & Hamstring Sciatica Stretch
Goal - To Stretch the entire length of the line from the lower back down the leg.
The Stretch
Lie on your back with your knees bent and your feet on the floor.
Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.
Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.
Now return the leg to a bent position.
Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.Now return to neutral and repeat above steps on the other side.
Gluteal & Piriformis Sciatica Stretch
The gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus - exert a powerful effect on the mobility of your pelvis and sacrum. If they are chronically tight, it's very difficult for the lower back to remain mobil and relaxed. Below are two versions of this type of stretch. The piriformis muscle is the structure that’s implicated in Piriformis Syndrome. Typically sciatica exercises are an excellent remedy for this syndrome.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
Lie on you back with your right ankle crossed just below the left knee.
Reach through with both hands to get a hold of the left knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.Now repeat on the other side.
Your left ankle crossed just below the right knee.
Reach through with both hands to get a hold of the right knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration. Repeat several times, each time coming completely out of the stretch before beginning again.
Pigeon Sciatica Stretch for Gluteals
This is an alternative stretch for the gluteals that some people prefer. For others there’s too much torque on the knee. Experiment gently and see what works best for you.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
The left knee is bent underneath you and the right leg is straight back. If you have trouble with your knees the Pigeon Stretch may not be comfortable. But if your knees are okay then lean forward toward the knee as far as you can without strain. Hold 10-30 seconds then come out of it and repeat 2-3 times.
Then proceed to the other side.
Source: http://www.lower-back-pain-answers.com/lower-back-stretches.html
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Happy Feet !!!
The feet are important parts of our body that we need to give proper attention and care to live a happy and healthy life. We must take care of our feet as much as our face and other parts of body.
Our health and happiness are greatly influenced by our external senses and internal blood circulation. The condition of our feet directly affect our senses and blood circulation thus having "Happy Feet" leads to health and happiness.
Sensation - the ability to feel pressure, injury, heat, cold and pain.
Circulations - a constant supply of food and energy and a way to get rid of waste materials.
In order to prevent further injury or infection; an extra loving care must be given to our feet that have developed a problem with either circulation or sensation.
The Feet's Blood Circulation
The Feet's Blood Circulation or Vascular Circulation is the arterial blood flow into the foot and venous blood flow away from the foot back to the heart. It is the transportation system that brings fresh blood to your feet and carries blood back to your heart and lungs. Poor Circulation is the condition that occurs when your blood transportation is not functioning properly.
Indications of Poor Circulation
First, we must love our feet and pay attention to our feet. Our feet tells us we must give closer attention and immediate care to our feet when;
- The feet hurts while walking or resting and dull cramping pain in the calf muscle after a long walk.
- The feet lacks sensation; numbness or tingling in the foot and toes.
- The feet are cold, pale, blue, reddish, or swollen.
- The feet have sore that do not heal.
- The feet skin is thick, dry, scaly, calloused, or cracked.
Causes of Poor Circulation
Blood is prevented from either reaching or leaving your feet because;
- Arteries become rigid or hard (arteriosclerosis).
- Arteries become clogged or blocked by fatty deposits.
- Veins become blocked or narrowed so fluid and waste materials spill out into the surrounding foot and ankle tissue.
- Diabetes causes blood vessels to age and harden fasten than normal.
The most common cause of poor blood flow into the foot is atherosclerosis or hardening of the arteries. This is a progressive degenerative process characterized by the deposition of fatty substances inside the wall of the artery along with a fibrous thickening of the artery wall resulting in a diminished ability of blood to flow down to the foot.
Walking is the primary treatment in treating arteriosclerosis in mild to moderate cases.
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WALK BAREFOOT
If you do it in summer in the park or in your garden on a variety of terrains, your cardiovascular system will be stimulated, blood pressure-regulated and therefore circulation improved.
In Germany they also believe that it can strengthen the body's immune system. Barefoot walking has been regarded as life enhancing and exercise of the body and mind.
It also makes life more interesting due to the environment. Barefoot walking expands your sense of touch and helps you regain a connection with nature through the contact with the ground beneath your feet.
Many people have remarked on the similarity of the benefits of barefoot walking, with reflexology. Barefoot walking is often regarded as 'do it yourself' reflexology.
Reflexology is an ancient healing art based on the idea that reflex points exist in the feet, (as well as the hands and ears) which correspond to every part of the body.
The use of reflexology dates back over 5,000 years. When the many reflexes on the soles of the feet are stimulated, this can produce a variety of health-related benefits, including relaxation, improved digestive functioning, decreased pain and improved overall well being.
Cobblestone walking is really a form of self-reflexology. Walking on specifically placed uneven, natural stones can stimulate these reflexes or acupressure points in the feet much like a reflexology session. As a result, people have happy feet while walking barefoot.
The ancient Chinese practice of walking barefoot on paths made of river stones is good for health in more ways than one. The Chinese believe that walking on cobblestones activates acupoints on the feet.
Acupressure and acupuncture specialists say that points on the feet, hands, ears and other areas of body relate to specific organs, flow of energy and functions of the body.
In today's China adults of all ages spent about 30 minutes each day walking, standing, and sometimes dancing on these beautifully laid paths of river stones in the parks and gardens of large cities. They do this for their health every day of the week.
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| Reflexology Walking Path |
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Twenty five percent of the bones of your body are in your feet. If any of these bones are misaligned, your entire body could be affected. You might not even feel that you have a foot problem but it can be causing knee problems, hip or low-back problems, shoulder and neck problems and even headaches or stomachaches. Foot problems can also cause emotional stresses and physiological changes in the body like adrenal stress, blood sugar, fatigue and many others. Many doctors look to the mechanics of the foot for proper posture but there is so much more making up the foundation that we stand, walk and run on.
Any health symptoms that are related to foot problems will get worse as the day goes on because your feet become more stressed as the day goes on.
Muscles that support the shape and function of the feet are related to the adrenal glands and the bladder. Problems with these muscles can cause foot problems and eventually deformation of the feet can occur. “Shin splints” (pain in the lower leg while walking or running), "Dropped Arches" or “Flat feet” and "Plantar Fascitis" can also be caused from the muscles of the feet not working properly.
Reflexology of the foot has become very popular as an alternative treatment for health problems. There are reflexes that are related to organs, glands and other parts of the body on the bottom of the foot. The reflexology practioner will find the reflexes that are active and use acupressure-like stimulation on these points to treat the reflexes which in turn helps these organs, glands and body parts to work better. What causes these reflexes to be present are the misalignment of the bones of the foot causing tender spots or trigger-points. With Applied Kinesiology diagnosis and treatment of the foot, these bones will be adjusted back into their proper places. When the bones are aligned properly, the reflexes on the bottom of the foot will be stimulated as you walk.
When your foot is working properly, you are getting automatic reflexology while you walk or run.
Misalignments of the bones of the feet also cause problems with the acupuncture meridians that travel through the foot. Meridians are highways of energy in the body that flow in general areas and directions. When they are blocked, by a misaligned bone, health problems can be caused to the related organs or glands. The foot contains meridians related to the Spleen, Liver, Stomach, Kidney, Bladder and Gallbladder. Since all of the acupuncture meridians of the body either begin or end on the feet or hands, the health of you foot is important for a proper balance of the acupuncture energy system. In Chinese medicine, the definition of disease is an imbalance (either too much or too little) of energy (Chi) in the body.
Problems with the feet can send confusing information to the central nervous system which can cause mechanical problems in the body.
The foot has many nerve receptors in it that send important information into our central nervous system. This information is used to track where certain parts of the body are at every moment and in what direction, how fast they are moving and how much pressure they are receiving. Problems with the feet can send confusing information to the central nervous system which can cause mechanical problems in the body. As we walk, each joint of the foot sends information to the nervous system so that it can turn on and off our muscles. The turning on and off of the muscles allows us to walk, if they didn’t turn on and off we would not be able to move properly. This is one way that foot problems can cause knee, hip, neck, shoulder, jaw problems and even headaches. If a muscle is not turning on when it is supposed to, then a muscle on the other side of the body will become too tight because the balance is upset. When it becomes too tight, it pulls the bones out of alignment causing problems.
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| Doc Martens |
Is it a good shoe?
Shoes that are too tight will shut off your positive support mechanism which keeps your body standing in an upright position. If the positive support mechanism is not working properly, you will start to slouch with your shoulders and head forward as you stand. This can cause discomfort throughout the body, even chronic neck/back pain and will eventually cause permanent posture problems and bone deformation.
It is important to treat the foot with respect and to invest in its good health. Applied Kinesiology treatment is very important to restore the proper function to the foot. Another important factor for prevention and to maintain the health of your feet is wearing good shoes. A good shoe will support the foot well and prevent injury and deformation. A good shoe will support the foot while standing, walking or running. There are many misconceptions about what a good shoe is. Here are guidelines on what to look for when buying shoes:
• A good shoe will have laces; the more eyelets the shoe has for laces the better. The laces help the shoe to form to the foot so that the foot can work properly. Lace-up shoes are much better to walk in than slide on or most strap on shoes. Make sure you lace up you shoes so they are snug but not too tight. Do not wear your lace up shoes with the laces loose because your foot will flop around in it and cause problems.
• A good shoe has a heel support and a firm shank to support your arch but will still be flexible when you walk. The heel should not be higher than a medium height.
• Proper width and length are important. Your toes should not touch the front of the shoe and the foot width should not hang over the side of the shoes. You should try on or be measured for shoes at the end of the day because your feet expand during the day due to gravity and your body weight while you are walking. At the end of the day you can trace your bare foot on a piece of paper. Place your shoes on top of the template and make sure that the shoe totally covers the outline of your foot-- no lines should stick out or else your shoe is too small.
Care for your feet and protect your health by wearing good shoes or use orthotic shoe inserts. Learn to recognize symptoms or indications that may be caused by wearing bad shoes.
How to recognize LOWER back pain
Lower back pain can have several causes, including being on your feet all day long. The lumbar region of the spine, or lower back, is where pain strikes most often. As the heel strikes the ground, thousands of tiny shock waves travel up legs to the lower back, where they aggravate back muscles and initiate pain.
How to recognize knee pain
Misalignment of the lower leg due to overpronation of the foot is a leading cause of knee pain. Pronation, the flattening of the arch during each footstep, is normal. Overpronation occurs when the arch flattens excessively, creating misalignment. This can increase the stress on the knee joint, and can cause knee pain over time. Pain typically manifests on the inside portion of the knee during weight-bearing activities such as walking.
How to recognize heel pain
Heel pain can be either a dull ache or a sharp, shooting pain in the heel, possibly accompanied by inflammation. Symptoms often appear over time and with low intensity. Heel pain is usually more severe after running and in the morning after getting out of bed.
How to recognize arch pain
Flat feet is a common problem that occurs when a person’s arch collapses upon weight bearing activities such as walking. This can cause stress or inflammation, possibly causing severe discomfort and lead to other foot problems. Without properly supported arches, even walking can pull the body out of alignment and cause painful stress, strain, and fatigue in your arch, heel, knee, or lower back
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Good Posture
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.
Proper Posture Benefits
Proper Posture Requirements
Correct Sitting Position
Correct Driving Position
Correct Lifting Position
What is the best position for sleeping and lying down?
No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.
Lumbar Roll
How to Adjust your Chair
Sitting properly in a well-fitted chair helps to limit back strain and discomfort. Since one size does not fit all, purchase a chair that has seat, backrest and armrest adjustments.
Once you have purchased an adjustable chair, make adjustments to provide the best fit. Begin by reviewing the chair manual if it is available. Manuals or instructions are often available on the chair manufacturer’s website. Inspect the chair to determine where the adjustment controls are located.
Proper Posture Benefits
- Keeps bones and joints in the correct alignment so that muscles are being used properly.
- Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
- Decreases the stress on the ligaments holding the joints of the spine together.
- Prevents the spine from becoming fixed in abnormal positions.
- Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
- Prevents strain or overuse problems.
- Prevents backache and muscular pain.
- Contributes to a good appearance.
Proper Posture Requirements
Correct Sitting Position
- Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
- All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
- Distribute your body weight evenly on both hips.
- Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
- Keep your feet flat on the floor.
- Try to avoid sitting in the same position for more than 30 minutes.
- At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
- When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.
- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.
Correct Driving Position
- Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.
- Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.
Correct Lifting Position
- If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
- Before you lift a heavy object, make sure you have firm footing.
- To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
- Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.
- Stand completely upright without twisting. Always move your feet forward when lifting an object.
- If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
- Avoid lifting heavy objects above waist level.
- Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
- To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
What is the best position for sleeping and lying down?
No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.
- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.
- Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
- When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.
Lumbar Roll
- Determine the right size for your lumbar roll. Sit with your back against a chair and place your forearm between the chair and your lumbar area of the lower back. Push your upper back lightly against the chair, taking most of the pressure off your arm, although your lumbar region should still slightly touch your arm. You should feel comfortable and supported.
- Locate material you would like to use for your lumbar roll. You can use many different things around your home, such as a folded towel, a shirt, a jacket, small inflatable pillow, a roll of quilted paper towels or a roll of foam.
- Roll the material to the right size, usually about the size of your forearm. Remember to roll the material smoothly and evenly. Secure with tape. If desired, cover with a pillow case or tape the support to your chair at the level that supports you the best and feels most comfortable.
- Don't make the roll too big otherwise it will be uncomfortable. It will also push you forward, which doesn't help with support at all. If the roll is uncomfortable, it will not be beneficial.
- Don't round your back against the lumbar roll or use it too high on your back. Neither one of these situations will be beneficial to your back. Press your upper back against your chair, allowing your lumbar region to naturally curve around the roll. Try not to tilt or crane your neck and head while sitting.
How to Adjust your Chair
Once you have purchased an adjustable chair, make adjustments to provide the best fit. Begin by reviewing the chair manual if it is available. Manuals or instructions are often available on the chair manufacturer’s website. Inspect the chair to determine where the adjustment controls are located.
- Sit in the chair and push your hips back as far as they can go against the chair back.
- Adjust the seat height until your feet are flat on the floor. Your hips should be equal to or slightly higher than your knees with your thighs parallel to the floor.
- Sit evenly on your hips with your weight equally distributed between your thighs and buttocks. If you are sitting on your wallet, remove it.
- Recheck your position to make sure that your hips are still against the chair backrest. There should be 1-3 fingers distance between the back of your knees and the edge of the seat. If you have a seat depth adjustment, adjust the depth of your seat if necessary.
- If you do not have a seat pan depth adjustment, you may be able to reposition the backrest in or out and adjust the angle so that the depth of the seat is better.
- Adjust the backrest height to a comfortable position The seat back should fit into the curves of your back. Make sure your lower back is fully supported. Adjust the lumbar support if you have one, or use a small lumbar support pillow or cushion. Be sure it fits properly and is fits the size of your curve. Improperly fitted pillows or cushions may be worse than no cushion at all.
- Adjust the seat tilt if you have that option. It is usually located on the right side of the chair in front of the seat height adjustment lever. Release the lever to activate the tilt. Follow the instructions in the chair manual to operate the lever.
- Adjust the chair tilt tension so that you can recline the chair by shifting your weight rather than pushing off from your feet or hips. This mechanism is usually found under the seat in front of the pedestal.
- If you prefer not to recline, the chair tilt mechanism can be kept in a locked position or tightened as much as possible.
- Some chairs have a forward seat tilt adjustment that can be engaged to allow the seat to tilt forward. This mechanism is usually found under the right side of the chair near the front edge of the seat. Release the lock to actively engage the seat forward tilt mechanism.
- Adjust the width of the armrests if possible. You should be able to touch them with your arms close by your sides. The armrests should not interfere with your ability to get up and down from your chair.
- Adjust the height of your armrests. Position them at a level where you can place your forearms on the armrests with your shoulders relaxed.
- Adjust the armrest pivot if available to position your arms in a comfortable position.
- Remove your armrests if they do not adjust and are in your way.
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