First you need to determine if this is a vital task in your day. When you are having pain and trying to calm things down you want to avoid tasks that don’t necessarily need to be done. Can you find someone else to do it?
Making the bed is hard on your back, especially if you do it incorrectly. You need to avoid the rounded out slouched position. Keep your spine in locked position throughout the task. See previous video, “What is the Locked-in Spine? Is it good for you? How to do it?” The movement should come from the hips and the knees.
To take stress off your back when reaching forward, you can place your knee up on the bed to allow you to better keep the back straight. Putting your hand on the bed for support can also unweight the spine while you use the other hand to make the bed.
Alternatively, you can place your hand on our knee or your elbow on your knee to help keep your back straight.
To give additional support to your back while you are making the bed, tighten your abdominal muscles.
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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