Advice

A busy life is the norm these days. Sometimes the last thing on your mind is whether or not your posture is intact. But it’s important to get the basics right so you can protect yourself from potential pain and injury. Here you can find a selection of videos with lifestyle advice and tips provided by the British Chiropractic Association.

what is chiropractic care?

Chiropractors use a range of techniques to reduce pain, improve function and increase mobility, including hands-on manipulation of the spine. As well as manual treatment, chiropractors are able to offer a package of care which includes advice on self-help, therapeutic exercises and lifestyle changes.

Chiropractic treatment involves safe, often gentle, specific spinal manipulation to free joints in the spine or other areas of the body that are not moving properly. Apart from manipulation, chiropractors may use a variety of techniques including ice, heat, ultrasound, exercise and acupuncture as well as advice about posture and lifestyle.

Lifting and carrying.

Our bodies are amazing. They can do a lot. But we have to be careful not to push our bodies past our limit, as we can do ourselves some damage. Here’s some tips.

lifting

Face the direction you want to carry the weight and lift with a relaxed, straight back.
Keep your legs at least your hips’ width apart with the knees bent.
Keep your head and shoulders directly above your waist
Avoid twisting.
Avoid bending from the waist.
Never keep your knees locked.
Keep the elbows bent and to your side to minimise the stress on your back.
Secure the weight before moving

loading and unloading into a car

If you have been sitting in the car/van for a while, go for a short walk to loosen your muscles and joints before lifting.
Lift the weight, rest it on the bumper, and then push it into the vehicle, keeping your back straight and your knees bent.
Put lighter objects in first.
Break loads into smaller and more manageable chunks.
Never lift and then twist. Avoid the temptation to straighten your legs.
Don’t lift more than one or two carrier bags out at a time.

Putting babies in the car

Hold your baby close to you as you move towards the vehicle.
Keep your back straight and only bend your knees when you have got as close to the car seat as possible.
Only at this stage should you reach out to put the baby in the seat.
Avoid bending from the waist.

Computer posture.

So many of us use computers, whether for work, school, study or play. The thing is, we’re not designed to sit at our computers for long periods. And we can get into positions that are harmful to our spine. Here’s some tips to make sure you’re keeping up good posture when sitting at your computer.

essential adjustments

Adjust your seat so that your feet are flat on the ground, your knees bent.
Your eyes should be level with the top of your computer screen.
You may need to put the screen on a stand or even on a ream of paper to bring it to the right height.
Make sure your back is supported by the back of your chair.
Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests.
Take regular breaks. Get up and stretch your legs and take yourself away from your screen.