As a physical therapist assistant at Paramount Rehabilitation Services, we get asked by patients from time to time what they can do at home to relieve their pain or perform a task with correct body mechanics. We have realized over time that things like this that we integrate into our daily lives are things that the general public doesn’t think about. For example, squatting down to pick up something off the floor while bending from the hips and knees and not lifting from your back to give yourself a better mechanical advantage.
We have compiled a list of the tips and tricks that I like to share with patients to better their way of life.
If you have a knot in your back use a tennis ball and put it between you and the wall and roll it around till you find that knot and hold it there for 20-30 seconds. You may need to do it a few times.
For foot pain after a long days work, you can fill a pop bottle with water and freeze it. Then you will set it on its side and roll it from your heel to your toes for 5-10 minutes.
When getting in or out of bed, sit on the side of the bed and lie on your side and roll to your back. Don’t just throw your legs up in the air to get out.
Ice can be used for acute injuries, swelling and arthritis
Heat can be used for chronic pain and muscle soreness
When lifting, carrying, pushing and pulling think about using your strongest joints. Cradle items in your arms rather than holding with your hands. Another good one is to use your hip to close a drawer rather than pushing with your hands.
Guys, take your wallet out of your back pocket. I like to have them put it in the opposite pocket and have them sit down on just so they can feel what it can do to their pelvis and hips.
Ladies, get a longer strap for your purse so you can carry it across your body and only carry the essentials in your purse.
Parents, when holding your child, be sure to switch what side of your body you hold them on.
To improve your driving experience sit up tall in your seat and adjust your rear mirror to where you are sitting. This way you know when you are slouching when you can’t see out it. Another tip we give patients is to use a towel to fill their bucket seat so their bottom is not sitting below the knees. That position is terrible for the low back.
Paramount Rehabilitation Services is here to teach you about proper body mechanics, posture and ways to better your daily living. Teaching you today what you need to know for a better tomorrow.