How to Avoid Side Bending
The human spine is capable of moving in several directions -- forward flexion, backward extension, right and left rotation and right and left side bending. There are situations when certain motions should be limited to decrease pressure on the spinal nerves that exit each side of the vertebrae. Avoid side bending after spinal surgery, with degenerative disk disease and during lifting activities to reduce chance of injury.Things You'll Need
- Pillows
Instructions
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Sleep on your back or use pillows to properly align the spine if laying on your side. Side lying positions the spine in side bending - bending toward the side that is on the top. Place a rolled towel or blanket under the rib area of your torso on the side you are laying on. In addition, place a pillow between your knees to support your pelvis and position your spine in neutral.
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Prepare to move from sitting to laying down by tightening your abdominal muscles while keeping your legs pressed together. Drop down to one elbow as you lift your legs up onto the bed. Roll onto your back moving your body as a unit -- also called "log rolling." To move from laying down to sitting, repeat these movements in the opposite order.
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Sit up straight in a supportive chair. Place a small rolled towel behind your lower back to maintain the natural curve of the spine. Do not use armrests -- leaning to one side will cause side bending of the spine.
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Wear supportive shoes when standing and evenly distribute your body weight between both feet. Do not lean on countertops or walls -- this will cause side bending to occur.
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Use proper body mechanics to avoid side bending during lifting activities. Position yourself straight in front of the item you are lifting. Stand as close as possible to the item, bend your knees and squat down. Bring your arms around the item, pull it close to your body and return to standing. Take steps and turn your whole body as you move -- do not twist or side bend to transfer the item to another surface.
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