Home Care
1. Set aside a special part of each day for complete mental and physical relaxation. This is important in the restorations as well as maintenance, of normal health.
2. When sitting, you should choose a chair that has adequate firmness to hold your weight comfortably, and always sit straight. Avoid a chair, which is too soft or over stuffed. Recliner chairs are acceptable, if constructed so that you may recline with your back in a normal, straight position.
3. Cross your legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with the circulation of the lower limbs.
4. Get plenty of sleep to allow your body to recuperate and repair.
5. Sleep on a firm mattress, preferably one which is neither too hard, nor too soft, but just firm enough to hold your body level, while at the save time soft enough so that your shoulders, buttocks, etc., will sink into the mattress.. Your pillow should be neither too high, nor too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows. Never lie on a couch with your head on the armrest.
6. Sleep on your or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
7. Rise from your bed by turning on your side and swinging your legs off the bed. Then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
8. Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle.
9. Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
