Below are some simple ways you can modify your activities to help control your pain.
Ways to help your pain
Things that may increase your pain
Lifting
Plan your lift!
Know your own strength and limitations and only lift what you can handle. If you are not confident don’t do it. Do not reach and twist with the weight away from the body. Always lift and carry close to your body. Bend your knees and your back when you lift. Don’t twist your back – turn your feet. Share the load by bracing with your elbows against your knees or on other adjacent objects that are solid.
Lifting without thinking
Sitting
Use a firm, upright chair
Try placing a folded towel in the small of your back
Get up and stretch every 20-30 minutes
A low, soft chair
Lack of back support
Sitting for prolonged periods
Standing
Try putting one foot on a low box or stool
Have your working surface at a comfortable height
Standing on a shock absorbent mat may also decrease discomfort
Long periods in one position
Driving
Adjust your seat from time to time
Try placing a folded towel in the small of your back
Long drives without taking a break
Activity
Develop a routine of daily activity
Walk, swim or cycle for 20 – 30 minutes every day
Gradually increase your involvement in physical activity
Sitting around and being inactive all day
Not exercising and being unfit
Sleeping
Some people prefer a firm mattress, but the best one is one that is comfortable for you
You may try placing boards beneath your mattress rather than going out to buy a new mattress
Do not stay in bed too long when you are awake
Relax
Learn how to reduce stress
Use relaxation techniques
Worry and being tense