RUUD VUIJSTERS P.T.  Practice of Pain Management, Inc.
	218 Rue Beauregard Ste.E    Lafayette LA 70508
	Ergonomics & Prophylaxis

Pain Management    Physical Therapy    Manual Therapy    Pain and Suffering    Ergonomics and  Prophylaxis         

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Posture

Being aware of your posture in all activities of daily living is very important ...................

Overcoming bad posture is something anyone can do with practice...............................

• Walking
  Keep your spine straight - walk tall - keep your chin tucked in and your head up.
• Standing
  Change positions often.  Try standing with your foot on a box or small stool, alternating between both feet.
• Sitting
  Use a chair that is low enough so your feet are flat on the floor.  You may place your feet on a low stool, so that your knees are higher than your hips.  Sit firmly against the back of the chair, keeping your spine straight and your head level.  Do not sit for too long, get up and move around periodically.
• Lifting
  Plan ahead before lifting, move obstacles that might be tripped over, ensure proper footing and get help if needed.  Bend at the knees and hips, do not bend your back.  Holding objects close to the body, lift using the strong muscles of your legs.  Remember, do not bend or lift with legs straight or while twisting.
• Driving
  Slide the seat forward so that your knees are higher than your hips.  A small cushion placed in the small of your back may give you more support.  Avoid long trips, but if you must travel long distances, take frequent breaks and exercise at each break.
  

Back Exercises

Regular exercise will help prevent further degeneration of some conditions.

Always consult your physician or therapist before starting any exercise program.

Perform back exercises on a firm surface.  Maintain relaxed, natural breathing. Take your time, try to relax and feel your body as you exercise.  Stay within your pain limits - never force yourself.  Do at least  3 to 5 sets of the following exercises each day.

Williams Flexion Exercises (Stretching):

• Pelvic tilt

• Lay down on your back with your feet on the floor and your knees bent. Press your lower back against the floor by contracting your abdominal and buttock muscles. This will result in a backwards pelvic tilt. Hold this position for 3 seconds and perform 10 repetitions.

• Single knee to opposite shoulder

• Perform a Pelvic Tilt as directed above; then clasp your hands over one knee and lift the knee towards the opposite shoulder, use your hands to give a steady stretch to the buttock muscle. Hold for ten seconds and release.  Repeat 5 times.  Perform this exercise again with the other leg.

• Both knees to chest

• Perform a basic Pelvic Tilt; then clasping both hands over the knees lift both knees towards your chest. Holding for ten seconds and release. Repeat 5 times.

• Lower back rotations  

• With knees and feet together, rock both knees from side to side, slowly as far as they will go without causing you any discomfort. Perform 10 repetitions.

• Abdominal curl                                                                                                                      

• Lie on your back with hips and knees flexed. Perform a Pelvic Tilt and gently bring your chin to your chest, raising your shoulders off the floor while reaching for your knees with both hands. Hold for 3 seconds, then return your head and shoulders to the floor. Finally, release the Pelvic Tilt. Start by performing 10 repetitions, work gradually towards performing 20-30 repetitions.