Avoid stoop, Always sit with straight back.

Spine Health

  • Basics of Spine
  • Spinal Diseases and Spinal Care
  • Ergonomics
DO’S AND DON’T’S AFTER SPINAL SURGERY:
Do’s
  1. Bend through hip and knees when lying to one side.
  2. While getting up from the bed turn to one side and then get up.
  3. While lifting heavy weights, one should bend from hip and knee rather than from spine.
  4. Lift weights close to the body rather than at a distance. Distribute weight.
Don’t’s
  1. Sleeping on tummy.
  2. Rising from sitting suddenly.
  3. Wear high heels as pelvis is thrust forward and spine bend backward.
  4. Use too high chairs.
  5. Use of soft mattress which increases back extension.
POSTURE ADAPTED IN SITTING AND DRIVING
  • Never slouch while sitting.
  • Optimally, the body weight should be distributed into the legs and feet by keeping the spine in neutral and having hips higher than knees.
  • Make use of lumbar roll or small pillow which can adapt lumbar lordosis / lower back
  • Always try to sit on firm straight - back chairs and never sit on soft sofas.
  • Avoid sitting for longer than 20 min at a time for first 2 weeks.
  • While going in and coming out of car don’t twist your body as whole.
  • Once you begin to sit, use ONLY a straight back chair (such as a dining room, kitchen or "club-type" chair or a sturdy "wing back" chair).
  • Each day increase the time & frequency that you sit. (Example: 1st day, sit 3 times for 15 minutes each / 2nd day 4 times for 20 minutes each / 3rd day 5 times for 25 minutes, etc.) If there is pain after a few minutes, GET UP from that position.
I. SLEEPING
  1. Avoid sleeping in fetal position
  2. Adopt supported lying as shown in pictures.


  3. LIE ONLY ON A BED.
  4. DO NOT lie on the floor or sofa and avoid using a "recliner".
  5. Post-operatively while being extra cautious when getting in & out of bed (use the "log- roll" technique) and using the toilet.
II. STANDING
Avoid standing for longer period of time and avoid bending forward / frequent change position.

III. TRANSFER
1. While getting up from lying position , bend through your knees turn to one side press on your hand and then get up. 2. While getting up from chair place one foot under chair, hinges the hip , and then raise off the thigh . Hip should be the first leave the chair and last to land.

IV. BENDING
NO BENDING, STOOPING, PUSHING, LIFTING or STRAINING.

Forward bending through waist is strictly avoided. Bending forward is most hazardous till 2 months.
Instead of bending through back bend simultaneously flexing knees and hips. Always keep the object closer to the body.

FEW IMPORTANT TIPS :
  • Regular exercises are important to maintain tone of the paraspinal muscles, especially the small muscles of back to prevent back pain.
  • Brisk walking and swimming are the best form of exercises. Repetitive fast movement helps in building tone.
  • Exercises should be done in a relaxed manner, spending ample time rather than in a hurriedmanner.
  • Exercises involving twisting and forward bending should be avoided
  • Exercises should be accompanied with deep breathing.
  • Weight control is important aspect of prevention of back problems. Body Mass Index rather than weight is a better guide. This is calculated as follows BMI= Weight (kg)/ (Height in mtrs.) 2 Ideal BMI less than 25
  • Proper erect posture should be maintained to prevent wear and tear of spine
CORRECT METHOD OF LIFTING WEIGHTS :
  • While lifting heavy weights, one should bend from hips and knees, rather than spine.
  • Lifting can be started after 1 month you can perform it by making long stride forward to kneeling position (i.e lunge) and then lift a light object (not more than 4 kgs).
  • Lift weights close to the body rather than at a distance.
  • Distribute weight.
  • Distribute bags and carry them close to body.