QIN ACUPUNCTURE & CHIROPRACTIC CLINIC

855 E. Palatine Rd. Ste. 170 • Palatine, IL 60074-5500 • Phone: (847) 202-9988 • Fax: (847) 202-9795

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How to get along with your back?

Note: Consult your physician before attempting any of these exercises.

Sitting:       Use a hard chair and put your spine against it: try and keep one or both knees higher than your hips. A small stool helpful here. For short rest periods, a contour chair offers excellent support.

Standing:   Try to stand with your lower back flat. When you work standing up, use a footrest to help relieve swayback. Never lean forward without bending your knees. Ladies take note: shoes with moderate heels strain the back less than those with high heels. Avoid platform shoes.  

Sleeping:  Sleep on a firm mattress: put a bed board (3/4” plywood) under a soft mattress. Do not sleep on your stomach. If you sleep on your back, put a pillow under your knees. If you sleep on your side, keep your legs bent at the knees and the hips. 

Driving:      Get a hard seat for your automobile and sit close enough to the wheel while driving so that your legs are not fully extended when you work the pedals.

Lifting:       Make sure you lift properly. Bend your knees and use your leg muscles to lift. Avoid sudden movements. Keep the load close to your body, and try not to lift anything heavy higher than your waist.  

Working:  Don’t overwork yourself. If you can, change from one job to another before you feel fatigued. If you work at a desk all day, get up and move around whenever you get the chance.

Exercise:     Get regular exercise (walking, swimming, etc.) once your backache is gone. But start slowly to give your muscles a chance to warm up and loosen before attempting anything strenuous.

If your back acts up, see your doctor; don’t wait until your condition gets severe.

Williams Reflexion Exercises

Purpose:     1.   Stretching the soft tissues of the lumbar area.

                     2.   Abdominal strengthening.

Beginning Position: Lying on your back with your arms at your sides and your hips and knees flexed so your feet are flat on the floor.

1. Pelvic Tilt: Take in a deep breath. While exhaling slowly, tighten the stomach and buttock muscles at the same time so as to flatten your back against the floor. This is theflat back position. Hold this position for a count of 3. Repeat 10 times. 

2. Single Knee to Chest: With both hands on one knee, and while maintaining a pelvic tilt, bring the knee up as near to the chest as possible. Return it slowly to the starting position. Relax. Repeat, alternating with each leg. 10 times. 

3. Double Knee to Chest: While maintaining a pelvic tilt, bring both knees up to the chest, and with your hands clasped, pull your knees toward the chest. Hold for a count of 3. Repeat 10 times.  

4. Partial Sit-Up: Take in a deep breath. While exhaling slowly and maintaining a pelvic tilt, lift your head up and forward, performing a curl-up so that you shoulder blades clear the floor. Hold for a count of 5. Repeat 10 times.

Note: All exercises should be performed within the pain-free range.

Exercises should be performed three times daily. Morning, afternoon, and before bedtime – preferably preceded by a hot bath.