The following explains how to stand and lean forward, (for example, when you are at the sink, brushing your teeth, or doing the dishes):
1. Your back should be in a locked-in mode with an S-curve. Use the alignment broom handle or BOOYAH Stik to make sure you are doing it correctly. Your back should be stationary and all movement should be coming from your hips.
2. Lean forward while bending at the hips. Use the broomstick (or BOOYAH Stik) to practice keeping your back straight. The stick should have 3 points of contact if done correctly (the back of your head, mid back, and pelvis).
3. Whenever possible, a hand should be placed on the counter to unweight the spine while brushing your teeth.
4. When doing dishes, it is sometimes helpful to open the lower cabinet door and place one-foot underneath sink to get closer to the dishes (and to be more upright). It is also helpful to raise the sink up by using two plastic tubs. Place the first tub upside down in sink and then the second tub upright on top of first tub.
5. If you have pain in your back while leaning forward, try tightening your abdomen at the same time. How do you tell if you are tightening your abdomen? Take a single finger from each hand and poke yourself on each side of your abdomen (belly). Tighten up your abdomen. If done correctly you should be able to feel your abdomen tighten with your fingers.
6. If you still have increased pain in your back with the locked-in position, try adjusting the arch in your low back (more or less). Re-tighten your abdomen and try bending forward again. If it still increases your back pain, try to not bend forward as far.
7. When leaning forward to make the bed, it can be helpful to place one knee on the mattress. It is also helpful to unweight your back by supporting yourself with one arm on the mattress.
Check out the full Sciatica series of videos along with downloadable guide sheets for each video on our website.
DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician.
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