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Back and Neck Pain

Do you suffer from back pain? Neck pain?

Try these helpful tips recommended by your team of physiotherapists in collaboration with your doctor.

Kneeling Down

1. Keep your back straight.
2. Place one foot in front of the other.
3. Bend your knees.
4. Place one knee on the ground.
5. Advance as close as possible to the object.

Getting Up

1. Keep your back straight.
2. Keep the object you wish to lift close to your body.
3. Get up using the strenght of your legs.

Standing Posture

Ideal posture: A straight line can be traced through the ears, shoulders, hips and ankles.

Keep your back straight, feet shoulder width apart and one foot slightly in front of the other.

Healthy Posture

Don’t wait for back pain to start before changing positions.

• Standing: Shift your body weight alternating from front leg to back leg.
• Seated: Get up every 15 minutes or less and walk 1 or 2 minutes.
• Seated in a car: Stop the car and walk several minutes a minimum of every hour and a half.

N.B.: Choose your vehicule carefully.

Sleeping and Resting Positions

Acute and sub-acute phases: Use 1 pillow for your head, 2 between your legs and 1 to support your arm.

At all other times: The pillow under the head should be thick enough to fill the space between the mattress and the head so as to maintain the alignment of the spinal column. Use a small pillow at the waist if needed.

Lie on your back with legs raised on a chair or pillows. Hips and knees should be at 90° angles.

Working at a Counter

1. Press your thighs against the counter.
2. Keep your back straight.
3. Place one foot slightly in front of the other.
4. Lean forward while supporting your weight with one hand placed on the counter.

Getting into a Car

To get in:

1. Support yourself with one arm.
2. Place one foot on the ground, the other in the car.
3. Bend your knees and sit down.
4. Slide back in the seat.
5. To get out: Reverse this procedure

To get out: Reverse this procedure

Sitting Down

1. Approach the chair.
2. Step back with one foot, bend your knees.
3. Slide to the back of the chair.

Sitting Posture

• Choose a firm straight-backed chair.
• Sit straight up with your back against the back rest.
• Feet on the floor.
• Use a lumbar support as needed.

Getting Up

1. Slide yourself towards the front of the chair.
2. Put one foot behind the other.
3. Get up by pushing with your legs.

For more information, for an appropriate exercice program or for specific treatments; ask your doctor to refer you to a physiotherapist.