Sitting
Sitting puts more pressure on your spine than does lying or standing. For the first weeks, avoid sitting as much as possible. When you do sit, use a firm, upright chair and change your position frequently. Keep the three curves of your spine balanced. Stand up whenever your back feels tired or begins to hurt. Ask your doctor if it's all right to use a recliner.
If You Must Sit
- Keep your feet flat on the floor, your knees level with or slightly below your hips.
- Keep your ears, shoulders, and hips in line. Relax your shoulders.
- If the chair doesn't support your lower back, place a soft pillow or a small towel, rolled to 2"-3", behind your lumbar curve, or buy a lumbar support. You may want to tape it to your chair.
To Stand Up
- Scoot to the front of the chair. Brace your abdominal muscles and place one foot slightly in front of the other.
- Grasp the sides of the chair or the armrests for support.
- Bend at the hips and use your leg muscles to push your body up. Keep your ears, shoulders, and hips in line.
To sit down, back up to the chair. Brace your abdominal muscles, bend at the hips, and use your leg muscles to lower yourself onto the front of the chair. Then scoot back.
EXERCISES
Strengthening the muscles in your abdomen and the fronts of your thighs helps support your back when you sit or lift. Here are two exercises you can do when you're able to sit comfortably.
Opposite Hand-Knee Push
- Sit with your spine balanced. Lift your left knee and push against it with your right hand. Count to 20.
- Repeat 5 times on each knee, several times a day.
Partial Squats
- Stand with your spine balanced and your feet shoulder-width apart. Place both hands on a counter or on the edge of a sturdy table or chair.
- Bend your knees until you feel a stretch in the fronts of your thighs. Keep your heels on the floor and your ears, shoulders, and hips in line. Let your buttocks stick out, but don't arch your back. Count to 10.
- Repeat 5 times, several times a day.
TIPS
Eating
Slide your chair under the table as far as possible. Keep your plate close to you so you don't have to reach for your food. Sit up straight - don't lean forward or put your elbows on the table.
Doing Deskwork
Slide your chair under your desk so you're sitting directly over your work. Arrange everything within easy reach. Put your computer screen at eye level. To avoid bending your neck forward, use a slant board or other raised surface for reading and writing.
Using the Toilet
Putting a riser on your toilet makes getting up and down easier on your spine. You can buy a riser at a drugstore or a medical supply store.
Driving
CAUTION: DO NOT drive until your doctor says it's okay, and DO NOT drive if you're taking prescription pain medication.
Adjust the car seat so that your knees are level with or slightly below your hips. Put a support behind your lower back. To get out of the car, brace your abdominal muscles, keep your ears, shoulders, and hips in line, and swing your legs out. Use your leg muscles to stand up. To get in, do the reverse.
This content is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem. © 1990, 1995, 1998, 2000 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com 800-333-3032. All right reserved.