As we move forward, here are 4 very important things to keep in mind to speed up your recovery:
- Never sleep on your stomach!
- Sleep postures that are uncomfortable or cause pain can keep us from getting the rest we need. Here are some quick tips to help make sleeping restful in any position.
- When lying on your back, use 1 to 3 pillows under your thighs and knees to keep your back from arching and 1 pillow under your head to keep your spine in a more comfortable position.
- If you lie on your side, use a firm pillow between your knees. This will reduce stress on your hips and lower back.
- Avoid sleeping on your stomach, as this can flatten the natural curve of your spine and lead to pain. If you must lie on your stomach, support your spine with pillows under your head, stomach, and legs.
- Your pillow should support your neck and help it rest in a healthy and balanced position. You can easily roll a towel at home and place it under your neck and back for support. A therapist can help you find the correct sleeping posture for your condition, as some positions are better than others, depending on your injury.
- Maximize sitting posture/alignment. For many low conditions sitting is the worse prolong position you can put your low back in, especially if your posture is poor. Only sit in a firm chair for 20-30 minutes without changing positions. Stay away from couches or sofas until your symptoms subside as they provide little support to your back and promote poor posture. Get up and walk around or lay down if your symptoms are severe for 5 minutes every half hour or so to help reduce the pressure on your back. Whether you’re sitting or standing, focus on keeping your head positioned back so your ears line up with your shoulders (if you were looking at a side view of yourself). Setting up an ergonomically correct office space will be very beneficial now to help reduce the current back irritation, as well as aligning the spine in an optimal sitting position to avoid possible recurrent issues in the future. Click here for assistance in this.
3. Optimize proper bending and body mechanics when lifting. Here are a few tips:
- Before lifting, assess what it is you are lifting and where it is going. Recognize how heavy the object is and determine if you can lift it by yourself. Never hesitate to ask for help if it is too heavy.
- Make sure to check the pathway you are taking to your final destination. There should not be any trip hazards or debris in your path.
- To safely lift the object, get as close to the object as possible. This will create more leverage for you and less strain on your muscles.
- Next, position your feet shoulder-width apart and angle one foot slightly forward for better balance.
- When you go to bend down for the object, bend at your hips and keep your back straight. Use your legs and hips to lower yourself to the object. Never bend at the waist because this will cause immediate strain on your lower back.
- After you have a firm, comfortable grip, tighten your abdominal muscles and focus on keeping a straight back as you lift the object with your legs and hips. Looking forward will help keep your back straight and extend your legs. Always remember to keep the object close to your body.
- Avoid turning or twisting your body while lifting or holding a heavy object.
4. Be compliant with your treatment. Adhere to the recommended frequency and duration by your therapist and doctor to maximize your outcome! Perform your home exercise program as prescribed by your therapist and try to adopt better postural positions and lifting techniques to minimize this condition from returning.
Should have any concerns or questions during your time with us, please do not hesitate to talk to your therapist, or reach out to the office manager or director, so we can ensure your completely satisfied with your experience and the care you receive.