Osteopath Jane Ducklin

Self-Help

Self-Help

10 top tips for back care
1. Keep moving and stretching
2. Take regular exercise
3. Take frequent breaks between repetitive tasks
and vary the rhythm
4. Change position – avoid ‘computer hump’
5. Pace yourself when the work is heavy e.g. gardening
6. Adjust car seats, and on long journeys, have
breaks and stretch
7. Watch children’s posture – don’t let them carry
bags on one shoulder
8. Avoid strain when lifting especially when shopping
and with small children
9. Is your bed the right bed or is it getting old?
10. Seek osteopathic advice earlier rather
than later.

Remember when exercising
1. Begin slowly and build up, especially after an injury
2. Warm up first, and then warm down with stretches afterwards
3. Drink plenty of water when exercising
4. Exercise regularly, and try to alternate the types of exercise that you are doing every day
5. Following a joint injury apply ice to the area for 10 minutes, every hour, if practical. Apply a bandage to compress the tissues. Elevate and rest if possible.

Useful tips at work
1. Frequent short breaks away from the desk and computer will help avoid back, neck and eye strain.
2. Make sure if you are driving that you make time to stop, get out and do some brisk exercise for a few minutes every so often on a long journey.
3. When lifting at work judge whether you
can do this safely or whether you need help. Never be afraid to ask for assistance.