1.BEDS
A. Sleep on a firm mattress, preferably one which is neither too hard nor too soft, but just firm enough to hold your body level, while soft enough so that your shoulders and hips depress into the mattress.
B. Avoid sleeping on your arm. Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back. Count to 10 before stepping on to floor. Please go to: https://www.drgitto.com/how-to...and review “How To Choose A Properly Fitted Mattress and Pillow”.
2. PILLOWS
A. Have your pillow checked by this office.
B. Use it correctly as directed.
C. Spine problem + bad pillow + bad position = rest (sometimes).
Healthy spine + correct pillow + correct position = quality rest and healing.
D. The ideal pillow is one which supports your head so that your neck vertebrae 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.
E. Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle with pillows underneath.
3. LIFTING
A. Everyone knows the correct way to lift; most of us don’t do it. DO IT!
B. When bending over to lift something, bend at the hips and knees, not the back. When lifting, hold the object close to you and lift with your legs, while concentrating on keeping your back straight.
C. There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.
D. If it is repetitive lifting, make it easier! Take breaks. Use equipment to help.
4. SITTING
A. When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Use a back pillow when possible. Don’t slouch. Recliner chairs are acceptable if you use a small pillow behind your lower spine. When sitting in soft chairs and deep couches, use a large throw pillow to support your low back. Do not sleep on sofas.
B. Posture should be upright, not slouched.
C. When working at a desk, elevate materials to avoid neck fatigue. (see our Sit To Stand workstation videos by Clicking on link below
https://www.drgitto.com/how-to...
D. When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs.
E. Cross legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate existing back condition as well as interfere with the circulation to the lower limbs.
5. REST
A. Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration - as well as maintenance - of normal health.
B. Be sure to get plenty of sleep to allow your body to recuperate and repair.
C. Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly.
Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
D. Do not sleep in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
6. BATHING
A. When bathing, sit rather than recline, in the tub. Laying your back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it’s better to be in bed.
Dr. Joseph Gitto, BA, DC, CFMP, FDN, CWC
Feel Better – Live Better – Perform Better
331 Tilton Road, Northfield, NJ 08225
609-484-9300