Spinal Self-Help Guide
There are many strategies that you can use to assist your
recovery from a spinal injury. Presented below are some
self-help guides that can be effective in conjunction with manual
physio by maintaining longer pain-easing periods following your
treatment.
Neck Pain
Pain in the neck can affect your lifestyle significantly. It
can affect your driving, sleeping, working and personal quality of
life.
However, with a few simple management
tips and the timely and appropriate treatment, acute neck pain
bouts and future bouts can be controlled.
The positions in which you work and
relax each day have a great impact on the health of your
spine. Maintaining a good position of your spine is important
in everyday activities as well as during the exercises.
- Gently lift the base of your skull off the top of your
neck. This takes the load off your neck and stimulates the
muscles to work.
- Arrange your desk, computer and chair to avoid strain on your
neck.
- Position your screen slightly below eye level and directly in
front of you.
- Have an adjustable chair so that you can change the height and
back support.
- Sit with hips, knees and elbows at close to 90 degree
angles.
- Document holder should be at the same eye level as the screen
and close to the monitor.
- Use a headset if your job entails extensive use of a
telephone.
- While driving the car your head should rest on the head
support, your chair upright and the mirrors suitably adjusted.
- When sitting at home, ensure that your head is supported on the
lounge or against a pillow.
- Before sleep or at the end of a day, lie down with a wheat bag
under your neck and perform gentle movement exercises.
- Think before you lift. Test the weight. Avoid
reaching to lift objects or lifting awkwardly. Carry the
object close to your body.
- When working at a work or kitchen bench try to bend through
your hips keeping your back from bending and keep your chin
in. Position one foot up on a step or ledge to unload the
force throughout your spine. Take breaks every 15
minutes.
- Carry fewer bags of groceries from the car at a time.
There will be more trips but less strain on your neck.
- When carrying children, change sides regularly. Use
slings, backpacks or strollers.
- Spread out house cleaning over a few days. Rotate the
cleaning tasks; don't do the same task all at once. Lower the
clothes line to reduce the strain on your neck.
Exercises for your neck
(pdf)
Exercises for your
middle spine (pdf)
Exercises for your
low back (pdf)
