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Self Treatment - How to Take Care of Your Back

The Hip Hinge | Getting out of a Chair | Brushing Teeth | Driving | Picking Up a Bag from the Floor | Putting a Baby in a Car | Changing a Baby | Lifting How To Stay Active

Getting out of a Chair
The key to avoiding strain to your spine when rising from a chair or sitting down is to squat up or down using your hips or knees. Stooping forward from the waist should be avoided. A trick to make this simpler is to scoot towards the edge of your chair so that you are perching and move your feet back under your thighs before sitting up (Figs. 2A and B).

Figure 2 Getting out of chair:(A)correct and (B)incorrect.

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PROGRESSIVE HEALTH & WELLNESS BLOG:

THE IMPORTANCE OF MICRO-BREAKS & ERGONOMICS : Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the sspine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper micro-breaks and ergonomics (discussed in a separate blog) are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care.

Ideally, micro-breaks should be performed before you start to feel stiff or sore at your worksite. For most people, this means taking a 20-30 second micro-break every 20-30 minutes of prolonged sitting. Of course, longer breaks of 1-5 minutes should also be taken every 2-3 hours, or as needed. Any of the exercises that Drs. Ezgur or DiDomenico prescribe for you can be used as a micro-break. One of the most effective micro-break exercises is Brugger’s Relief Position, as taught in our offices.

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