BATHING AND DRESSING ON THE TOILET
Bad Moves
Avoid slumping, straining, and holding your breath. Pushing hard through the rectum while slumping is an especially aggravating move for the low back.Avoid clenching your jaw and tensing the neck and facial muscles. These are common habits that add painful stress to the neck region. Avoid holding your breath. This cause increased stress throughout your system
Good Moves
Stay relaxed and up by repositioning Your pelvis and using your arms to help support you.Take a few cleansing breaths or simply maintain relaxed breathing- release any tense holding of muscles as you exhale.Stand up by pushing through your arms and legs, keeping your trunk up and tall- that is, no bending over prior to standing.During periods of acute low back pain, use of a raised toilet seat will help if you find it painful to sit on raised toilet or to go from sitting to standing.
AT THE SINK
Bad Moves
Avoid bad bending form, specially slumping or arching forward with the legs straight, without support Avoid sticking your neck and chin out to an unnecessary degree as you stand in front of the mirror to shave, apply makeup, brush your teeth.Avoid tensing and arching your neck up as you bend over the sink to rinse.
Good Moves
When shaving, applying makeup, brushing your teeth, take weight through at least one arm; place one foot up; level your pelvis by holding your buttocks and lower abdominal muscles or placing a step under or alongside the sink; use an adjustable mirror or change your position on the side of sink with the mirror open towards you- this way you don’t have to stick your neck out or lean as far over the sink.When bending over to rinse, move your feet wider than shoulder width apart;Attempt taking weight through at least one arm;Squat (that is raise and lower yourself by bending at your hips, not your back, keep the back straight).When sneezing coughing, clearing your throat, or blowing your nose, avoid forceful bending,”whiplash movements and tension that stress the head ,neck, and low back. Instead, attempt to stabilize yourself in an upward position with an arm on the sink or wall. When blowing your nose, lean back against the wall to keep from bending forward; let the force of the cough or sneeze go through extended arm, instead of your neck and low back.
IN THE SHOWER
Bad Moves
Avoid staying bent over while you wash and dry your front.Avoid slumping over to adjust the faucets, pick up the soap, or wash/dry your legs without taking weight through your arms.Avoid rolling your head backward to intentionally crack your neck.
Good Moves
Attempt to maintain your head, trunk, and pelvis in a relaxed, upright alignment while you wash and dry; reach with your arms instead of twisting and bending your trunk; squat to lower your head under the spray.When washing and drying your legs and feet, prop one foot up onto the tub rim; take weight through your arms and squat, using the other leg to lower yourself. Keep your chest up and your neck relaxed.Try shower massager, self-massage, release and lengthening exercises, and the soothing heat of the shower to reduce muscle tension and stiffness.
IN THE TUB
Bad Moves
Avoid long periods of lying with the spine in a rounded, curled position or with the neck arched excessively backward on the tub rim.Avoid bending over to wash your feet with your legs straight and your back rounded.
Good Moves
Support yourself in more relaxed, upright alignments. Neck and low back supports for the tub are commercially available, or you can simply use rolled towels to put behind your low backAnd neck/head. Reposition your pelvis first, and then place the towel behind you.When washing your legs and feet, bring them up to one at a time, while staying relaxed and supported through the trunk.
WHILE DRESSING
Bad Moves
Avoid unsupported slumping when picking up shoes and reaching into low drawers.Avoid unsupported and/or slumped alignment while dressing your lower limbs.
Good Moves
If you wish to dress while sitting, sit in chair with a firm seat; if you sit on the edge of the bed, raise it and firm it; up by sitting on the pillow. To put on your shoes and socks, keep your back straight, bring your foot up to you and cross your legs or place your heel on the edge of the seat.If you wish to bend over, bend at the hips so the lower back stays relatively straight and take weight through an arm When dressing while standing, prop back against a counter or wall to avoid some of the compression and strain of bending over. Attempt to bend your legs up to step into pants or skirt (instead of bending the spine over and down).If you put your shoes and socks on in standing. Bring your foot up onto a chair bench or the bed and take weight through an arm.During more acute episodes, bending over to dress may really aggravate your low back pain; if this is case, try partially dressing your lower limbs while lying on your back.