With COVID-19 pandemic upon us we want to abide by the social distance to help slow down the spread and keep those at risk away from the virus. With that, we know that our job to help you requires us to break the social distance line for a time. We are still here to help you in any way that we can. For that, I have put together some strategies that you can do to help treat yourself while you are at home. We are in this business to help you in any way that we can. Quarantined?
Are you home and can’t get the care you need? What can you do from home to treat yourself? What are the proper exercises and stretches you can do to take action?
Here is a guideline for what you can do to treat yourself. I understand that if you could treat it yourself you would. But part of the problem that we see is that most people are just not educated enough to do so. This guide is here to help bridge that gap.
Do you like to read? Take a glance at these books. Here are some of the greatest books to educate yourself on your pain and treat yourself. These books are where I base some of my treatment from as well.
Treat your own back amazon – This book uses the McKenzie method for the lower back. It’s a short and easy read. This method is used in many physical therapy clinics around the world.
McKenzie for lumbar disc:
Start with the “Lazy Man push-up”. Do 10 reps every hour. Warning, for the first two days your lower back may get sore, that is to be expected. If pain is going further down your leg should stop doing the push-ups. Any other discomfort, keep doing them for at least 3 days.
Treat your own neck amazon – This book is also the McKenzie method, but for the neck. The McKenzie method has much evidence and research to back the treatment. It also uses some of the most effective ways to treat disc pain. (disc herniation or disc bulge)
McKenzie for cervical disc – create video
Start with the “chin tuck and lean back” exercise. Do 10 reps every hour. Start doing this while you are laying on your back with your head off the edge of the bed.
Back Mechanic – This book gives guidelines by Dr. Stuart McGill; the world renowned biomechanics and researcher for the lower back. If there is anyone in the world who knows more about the lower back, it’s Stu. If you want to hear him speak about the lower back and what you can do. Watch this YouTube video, it’s great!
Lower back stability exercise (McGill big three)
With lower back pain, we want to build up the endurance of your lower back stability muscles. Start by doing these 3 exercises (McGill Big 3)
Quadruped (bird-dog)
McGill curl up
Side planks
Watch this video of Dr. McGill explaining the BIG 3 Exercises!
Here is a another detailed video of the McGill BIg 3
If you are stuck at home and need help with your back or neck pain, I would start here.
What to do it you sit all day: (Desk Job/Student/Binge Watch)
Take little micro-breaks every 20-30 minutes
Micro-break options:
- Stand up walk around for 1 minute
- Get a drink of water
- Go to the restroom
- Change your position
- Go from sitting to standing
- Sit on a yoga/exercise ball
- Do some stretches: Here are some stretches to choose from
Desk ergonomics: If your job requires that you sit at a desk in front of an computer, it is crucial that you set up your station in a way that it will lower the stress placed on your back, neck and arms while you are working. Treating yourself of neck and back discomfort starts with prevention and that prevention starts with a proper desk ergonomic set up.
What are proper ergonomics and why does it matter? Here you will gain a greater understanding of why this matters to you and why taking care of yourself starts here.
Here are the key points for proper desk ergonomics:
- Screen at eye level
- Arms resting at your side with elbows at 90 degrees
- Chair with proper back support so your back is sitting upright with no slouching.
- Chair raise or lowered to your knee level so your hips, knees and ankles are all at 90 degrees.