Standing and Turning
To help keep your spine balanced when you stand, imagine a cord running from your head to your hips. Keeping your ears, shoulders, and hips in line keeps this "cord" taut and the three curves of your spine balanced. If you stand for a long time, change your position every minute or two by shifting your weight from one foot to the other.
To Stand and Turn
- Place one foot slightly in front of the other, in a step position, or stand with your feet shoulder-width apart.
- Keep your knees relaxed and your abdominal muscles braced.
- Turn by stepping around with your feet. Keep your ears, shoulders, and hips in line. Be careful not to twist or bend at the waist.
If You Must Reach
- Avoid reaching as much as possible. Ask someone to get things off shelves for you.
- Later in your recovery, if you must reach, climb just high enough to reach without lifting your elbows above your shoulders. Brace your abdominal muscles. Don't arch or bend your back as you reach. Bring the object close to your body.
- Climb up and down slowly, keeping your ears, shoulders, and hips in line. Hold on to a door or wall with one hand.
CAUTION: Don't climb if you're taking pain medication.
EXERCISES
Stretching and strengthening the muscles in your lower legs makes them better able to bear your weight when you stand, bend, lift, and push. Here are two easy exercises you can do while standing.
Heel Raise
- Stand with your spine balanced. Hold on to a counter or sturdy table or chair.
- Rise up on your toes, then lower your heels back to the floor.
- Repeat 25 times, several times a day.
Calf Stretch
- Stand with your spine balanced, feet facing forward, and one foot several inches behind the other. Place your hands on a wall or on the back of a chair.
- Keep both heels on the floor. Bend your front leg until you feel the stretch in your back leg. Keep your ears, shoulders, and hips in line. Don't arch your back. Count to 20, then change sides.
- Repeat the stretch 5 times on each side, several times a day.
TIPS
Grooming
To brush your teeth, shave, or wash your face at the sink, bend your knees and hips. Place one hand on the counter to brace yourself. Keep your ears, shoulders, and hips in line.
Working in Your Kitchen
Store cooking utensils and dishes you use regularly on counters. Put the foods you use most at waist level in the refrigerator or on a counter. Keep everything within easy reach. If your counters are low, work on a cutting board or other raised surface so you're not bending over. Stand with one foot in front of the other or put one foot on a stool or inside a low cabinet.
Showering
CAUTION: DO NOT shower until your doctor says you can get your wound wet.
When you wash your hair, use a hand-held shower or lean forward under the showerhead. Be careful not to arch your back. Try a long-handled scrub brush to reach your legs and feet. To avoid bending to pick up soap, get a bar of soap that's attached to a rope. Check with your doctor before you use a tub.
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.