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Pain
Lessons: Learning to Heal by Ellie O'Steen, LMT Pain
Management Sometimes our pain is aggravated by our posture in the lying, sitting and/or standing position. A chair that is not well-fitted for your body; that overstuffed recliner or sofa that does not give support; standing improperly , lifting improperly, reading and typing at the computer without good support for your low back, arms, legs. Think of the hours you spend in your car with poor posture. Being aware of our posture and making some slight changes can make a difference! A good supportive chair will have: 1. support for your low back {if
your chair doesn't have a lumbar pillow you can make one out of a beach
towel and/or purchase one at a medical supply store} NOTE: Frequently a person will have a smaller pelvis on one side. The body will tend to lean towards the short side. Very often this can be corrected by using a small magazine slipped under the smaller buttock side to 'level out' the pelvis. This might have to be trial and error and/or depend on the type of chair. I have had to compensate for this differently if I am the driver in our car with bucket seats or if I am the passenger. Many times the slope of the road for drain-off can also make a difference i.e. on a long trip or even and hour or more drive to work. Again, trian and error. If you notice increased pain from sitting at your desk, mobilize your pelvis until you feel that the two bony portions are directly under your body. Note if you feel one side of your body higher than the other. Try a small magazine (i.e. Reader's Digest) under the lower side for an hour or so & note if your pain in the low back lessens. Lack of mobility by sitting/standing in the same position for a sustained period of time will tend to aggravate already tightened, contracted muscles. Frequent changing of position and/or stretching will help lessen this guarding of the muscles. KEYBOARD HEIGHT: Your work surface should be between 23 and 28 inches (floor to surface). Use a comfortable wrist pad with your keyboard . When you place your hands on the keyboard, your elbows should be bent at a 90 degree angle and your wrist should lie flat on the wrist pad with your fingers out in front of the wrists. Your wrists should not be bent in a dropped down fashion or help up. Stretch for preventing tight wrists/fingers. .... Right arm outstretched in front
of you, elbow straight. ***Remember!!!!! Take frequent stretch breaks .......get up from your chair and stretch all over.....reach for the ceiling....shake your arms....let your head drop gently forward....deep breath..... From Dale Evans Rogers' book..."Say Yes to Tomorrow" Take time to think, it is
the source of power. Chronic pain is difficult to live with but we can learn much about bringing balance to our lives when we wean ourselves away from the 'busyness frazzle' that society tells us "is the way it is" or, "is the only way to find happiness" and allow ourselves to incorporate these suggestions into our lives and those of our family. You have to take the time because if you don't consciously make that effort it won't get done! Women are particularly vulnerable to this tendency to always being busy because there is always something needing done around the house and/or with the children!! Ladies! Some things can be delegated or....even let go....and the world will continue to spin. I hope that some of this material we've presented has been a help to you and your family/loved ones/friends....whoever is in need of the information. Sincerely, |
