The Hip Hinge – Learning to hinge your trunk from your hips is crucial for avoiding repetitive strain to your lower back or neck. Keep the spine upright by hinging from the hips as you bend your knees. In contrast, if you bend at the waist the spine flexes forward putting the low back and neck in potentially harmful positions. This hip hinge will be used during a variety of daily activities to protect the spine.
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.
Always have head rest at the level of the head.
Knees should have a slight bend. Back supports can be used to help aid the natural curve of the lower back. Always keep the back straight when getting into the car. Bend from the hips or turn your back to the seat and sit down then lift both legs into the car.
Make sure you put your hands on either side of the seat and lift yourself upwards and reposition your pelvis in a neutral position. As most people get into a car side on it tilts the level of the pelvis and places added stress on the spine.
Always allow the car seat’s curve to support your lumbar spine’s natural forward curve. A simple trick to encourage this is to increase the lumbar support in the car seat or to sit on small wedge cushion which is higher in the back than the front
To avoid harming your back while changing a baby you must have a changing station of the appropriate height. If it is too low (below your waist) you will be forced to bend forward from the waist. The correct height is approximately waist high and allows you to manoeuvre your baby without having to bend much.
Wilson Chiropractic, 2a Main Street, Larne BT40 1SS 028 28 328 085
