- If suffering with low back pain, try not to sit for more than 45 minutes at any given time. When sitting, sit right back in seat of chair and make sure it is a good supportive one. Best thing to do is to avoid sitting and standing still.
- When in pain with your back, try and lie on your side or back. You may want to place a pillow or two under the knees if lying on your back. To sit up from lying, bend both knees up, roll to one side and then use your underneath arm to sit upright. This is called “log rolling”.
- When choosing pillows, if you are not allergic to feather, try a good quality down pillow. A foam pillow does not mould to the shape of one’s neck.
- Post knee surgery, do not sleep with a pillow underneath the knee. This can cause the knee to become stuck slightly bent and it is the straightness of the knee that is key.
- When bending down to pick up heavy or awkward objects, widen the stance between your legs and bend through the knees. Do not bend forwards with straight legs and try to lift in that way.
- When carrying a heavy rucksack, place both straps over your shoulders to spread the load more evenly across the spine. Tighten the straps slightly so that the bag sits just slightly below the middle of the shoulder blades.
- When working at a computer, it is always best to use a desk top version rather than a laptop. Consider a separate keyboard if this is not possible. Eyes should be level with the top of the computer screen.
- Walking with a stick or crutch to take the pressure of a painful leg, the crutch or stick should ideally be placed in the opposite hand to the affected side. Make sure the base of the stick or crutch has a good ferrule (the cushioned pad at the base). This provides good grip on the floor and makes walking safer.
- When lacing up trainers to work out in, put the trainer on and lace the shoes up with the heel only in contact with the floor. This will encourage the foot to sit correctly in the shoe. Tighten appropriately for good support.
- Replace your bed mattress at home every 10-15 years. They lose their cushioning and support around this time frame.
Physio Advice
Understanding Injury Types in Ballet and Other Dance Forms
Dance is a beautiful art form that captivates audiences worldwide with its grace, precision, and athleticism. However, behind the scenes, dancers often grapple with the
