Here at Waitara Chiropractic Clinic, we have the expertise to ensure you are on the road to recovery as soon as possible. Dr. Gum will give you an initial assessment to diagnose any problems and together you will build a plan to suit your lifestyle. We understand that it’s a difficult process to change your habits completely but together we can map out a realistic and effective road map.
Tips for prevent and ultimately help to stop back pain:
Posture when standing – make sure you have a neutral pelvic position. Stand upright, head facing forward, back straight, and balance your weight evenly on both feet – keep your legs straight and your head in line with your spine.
If you regularly use a computer, it is important to ensure that you have a chair with good back support and adopt a good posture and head position.
Posture when sitting – a good seat should have good back support, arm rests and a swivel base (for working). When sitting try to keep your knees and hips level and keep your feet flat on the floor – if you can’t, use a footstool. You should ideally be able to sit upright with support in the small of your back. If you are using a keyboard, make sure your elbows are at right-angles and that your forearms are horizontal.
Lifting things – the secret for protecting your back when lifting things is to think “legs not back”. In other words, use your legs to do the lifting, more than your back.
Keep your back as straight as you can, keeping your feet apart with one leg slightly forward so you can maintain balance. Bend only at the knees, hold the weight close to your body, and straighten the legs while changing the position of your back as little as possible.
Bending your back initially is unavoidable, but when you bend your back try not to stoop or squat, and be sure to tighten your stomach muscles so that your pelvis is pulled in. Most important, do not straighten your legs before lifting; otherwise you will be using your back for most of the work.
Do not lift and twist at the same time. If something is particularly heavy, see if you can lift it with someone else. While you are lifting keep looking straight ahead, not up nor down, so that the back of your neck is like a continuous straight line from your spine.
Moving things – remember that it is better for your back to push things across the floor, using your leg strength, rather than pulling them.
Shoes – your choice of shoe can have a significant impact – flat shoes place less of a strain on the back.
Driving – it is important to have proper support for your back. Make sure the wing mirrors are properly positioned so you do not need to twist. The pedals should be squarely in front of your feet. If you are on a long journey, have plenty of breaks – get out of the car and walk around.
Sleeping in your bed – make sure that your mattress keeps your spine as straight as possible, but at the same time supports the weight of your shoulders and lower back. Use a pillow that does not force your neck into a steep angle.