Tips for making yourself more comfortable

Posture

• Good low back support is essential.  Place a rolled up towel, pillow or purpose made support in the small of your back.  There are a range of products for sciatica, lumbar spine, full body, neck or bottom support that can help keep your natural “S” shaped curve of the spine.
• Ensure you don’t sit on a purse, phone or anything that may disrupt your posture.
• Sit close to the steering wheel to reduce reaching which places a strain on your lower back, neck, shoulders and wrists.
• Sit erect whilst keeping your chin tucked in and your knees level or a little higher than your hips.
• Keep moving.  Adjust your position slightly every 15-20 minutes.  You can keep wriggling and fidgeting on a regular basis.
• If hiring a car ensure that it is high enough and that you do not need to bend excessively low to get in and out.

Ice and heat therapy

• Use ice and heat therapy. Ice therapy helps reduce inflammation and pain.  Take an ice gel pack or frozen peas, wrap them in a thin cloth and apply to the affected area for 5 minutes at a time.  These items can be carried in a small inexpensive cool bag.
• Heat therapy helps relax muscles and increase circulation.  Options for applying heat during a car journey include:
  • Taking a hot water bottle which can be refilled during rest stops.
  • Buying a heating pad with a car adaptor that can be plugged into your vehicle’s cigarette lighter.
  • Utilising heated seats.
  • Using warm gel packs or wraps for example a ThermaCare pad.

• Do not apply heat directly to the skin.  Try alternating between ice and heat in 5 minutes cycles.  It is usually best to finish with an application of ice.

Take a Break.

• Gentle, careful exercise and movement helps counteract back pain.  Exercise promotes circulation thus providing nutrients to the disc, ligaments, joints and muscles of the back.  Walk around and stretch.    Make sure you stop at least every couple of hours.
• Utilise the Back Seat. At a rest stop if the back seat is available lie down and rest with a slight bend in the knees.  Put a pillow/support in the small of your back and under your head and relax.

Use Medication

• Either go to your doctor to obtain a prescription muscle relaxant or anti-inflammatory or speak to your pharmacist about a suitable over the counter.NSAID (non steroidal anti-inflammatory) medication such as Ibuprofen or Advil.

Relax, Rest and Sit Back

• If you are a passenger in a car sit in the passenger seat, recline, making yourself as comfortable as possible with supports and try to get some rest or sleep.  Support your head and neck with a travel or normal pillow.   Getting some sleep  can provide much needed refreshment and pain relief.

• Sitting
• Standing
• Carrying
• Lifting
• Pushing and Pulling

Sitting

• Alignment.  Maintain an upright posture with the head vertically in line with the shoulders and hip.  It is essential to sit in an upright chair to achieve this posture.
• Low back support is essential for achieving and maintaining an upright posture as described above.  If your chair doesn’t provide adequate support a purpose made support can be used that slides over the back of the chair.  Optionally a rolled up towel or small pillow can be employed.   The low back support should be inserted just above your hips in the small curve at the base of the back.
• Chair Depth.  You bottom should touch the back of the chair when sitting in an upright position.  If this is not the case either use a different chair or insert cushions to fill the gap between the back of the chair and your back.  If necessary use a final small cushion in the base of your back to provide good low back support.
• Chair Height.  When your knees are bent with the hips slightly above the knees your feet should touch the floor.  A foot rest should be  utilised if your feet do not reach the floor.
• Standing up.  Slide your bottom to the front edge of the chair placing one foot slightly ahead of the other.  Use your leg muscles to stand keeping your back upright and using arm rests if available.
• Keep moving.  Ideally take a break, move around or perform a non sitting task every 20 minutes.

Standing

• Posture.  Remain upright when standing with your ankles, hip and shoulders in vertical alignment.  It may help to imagine that you have a string attached to the top of your head that is pulling you upwards.
• Work surface height. If working in the standing position the surface should be at the height of your elbows.  If the surface is not high enough consider sitting on a high chair or stool with good back support.
• Work surface orientation. When working at a surface ensure you remain square on to it and don’t work in a rotated position for any length of time.
• Avoid over-reaching.  Ensure any frequently used items are within easy reach.  If picking up an object  move towards it instead of bending forwards.

Carrying

• Carrying on the back.  The best option is to utilise a rucksack with a strap on either shoulder.  The heaviest items should be placed at the bottom on the rucksack.  When using a shoulder bag change the bag from side to side every few minutes.
• Carrying in the hands.  If carrying something in your hands, for example shopping, balance the weight evenly between the left and right hand sides.
• Carrying and holding. Objects should be keep as close to the body as possible with the heaviest side adjacent to the torso.  For example a TV or monitor should be carried with the screen next to the torso.  Ensure that any load carried is stable and contents inside are not free to slide around.
• Ready to drop? If you think you cannot hold on to a heavy object and it is getting out of control let it fall.  A sudden muscular contraction or and bending forwards is likely to cause an injury.

Lifting

• Do you need to lift? The first question is, do you really need to perform a lift?  If at all possible push/pull the target object or use a mechanical lifting aid.
• Get assistance.  If the object is large get some assistance.  It is very important not to overstretch yourself.
• Correct alignment. Ensure that the spine is kept in a vertical alignment with the shoulders, hips and ankles all in line.  The spine is resistant to direct compression but far more vulnerable when we bend forwards.
• Lifting technique.  Position your feet as close as is possible to the target object and in a wide stance to provide a stable base.  Bend at the knees with the back upright whilst picking up, holding and putting down the object.  Keep it as close as is possible to the body.
• Bending and rotating.  If you need to bend or rotate when lifting perform these movements separately i.e. only move in one plane.  Ideally you should not bend from the waist or rotate but should instead bend the knees or rotate around by moving the feet.  If you do combine bending and lifting movements whilst lifting this puts the back under very high stress and may lead to a slipped disc.

Pushing and pulling

• When possible push an object instead of pulling it as this puts less stress upon the back.  The legs can be employed more effectively when pushing than pulling.
• If you think an object is too large get help or employ a mechanical aid.
• Alignment.  Always keep the ankles, hip and shoulder aligned in a straight line.
• Grip target object at elbow height
• Be careful to compensate for any sudden change of resistance to pushing/pulling.
• Plan ahead to gradually stop your movement of the target object