| In the story of a patient with lumbar disc herniation or other causes, whether he had an operation or not, what he should and should not do in his daily life You must know the moves. In fact, these 100 pieces of advice should be given to people while they are still in primary school, as part of their education and they should be protected from disease. Preventive medicine is both more economical, effective and easy. The way of reason is one, and our respect for human beings requires it. |
|
|
|||
|
|
|
||
 Make sure it is in an upright position, not tilted. |
 If you need to carry any weight, carry it after sharing the load symmetrically to your body. |
||
|
|
|||
|
|
|
||
 Do not try to lift a heavy load. Ask others for help if you have to remove it. |
 When picking up an object from the ground, even if it is light, bend your knees and take it by crouching. Do not bend over. Lift the load with your legs, not your back. |
||
 |
|||
|
|
|
||
 When buying an item, do not reach towards it, get close to it and take it like that. When picking up an object from the ground, first bring it closer to your body and then raise it. |
 When carrying an item, keep it close to your body. The closer the item to be transported is to your body, the less the load on your spine will be. |
||
| |
|||
|
|
|
||
 If you are two people and need to carry an item by holding both ends, never leave one end of the item without informing each other. |
 Before you lift an object, try to guess how heavy it is, then approach it. Before moving on to the lifting process, test the object once by feeling lightly and lift it after you have a full idea of its weight. |
||
| |
|||
|
|
|
||
 Remember that you lift objects first with your brain, not with your body. If you have to lift a heavy load for this, concentrate very well as weightlifters do. When lifting, move slowly and cautiously, avoid sudden movements. Do not put a sudden load on your muscles. During lifting, work all your muscle groups at the same time by contracting your abdominal muscles. The contraction of your abdominal and back muscles supports your spine. |
 Do not lift a heavy load higher than your waist. Especially if you try to lift this load from your head, it can be a disaster. |
|
|
|
|
 While standing, do not pick anything off the ground by bending your waist to the right or left |
 If you need to turn with the load in your hand, turn by changing the position of your feet, not with your waist. |
|
| |
||
FALSE TRUE |
|
|
 With your lower back bent Do not put weight on your back. If you absolutely have to load, your knees should be slightly bent and your body should be slightly bent forward. |
 Do not drag or push a heavy object from one place to another by yourself. If you absolutely have to do such a job, instead of pulling, prefer to push with your knees slightly bent. |
|
| |
||
|
|
|
|
 When carrying an object, your feet must be firmly on the ground. The distance between both feet should be about shoulder-width apart and your toes should be facing out. |
 Try to be in an upright position while sitting on a chair or sofa and make it a habit. In the meantime, it is beneficial for your knee joints to be higher than the hip joints, for the soles of your feet to be in a flat position while touching the ground, and to be on the ground comfortably. It is good to change positions from time to time while sitting. |
|
| |
||
|
|
|
|
 Do not sit in soft, low or deep seats. Do not forget that unstable, broken seats and soft chairs threaten your back. Prefer chairs and armchairs with arm rests, the backrest extending at least to shoulder level and supporting your waist. |
 You will be more comfortable if you take a step under your feet while sitting on a chair. |
|
| |
||
FALSE CORRECT |
|
|
 Do not lean towards the sink while brushing your teeth or washing your hands, Try to keep your waist as straight as possible. Therefore, make sure that the sinks in your home are made a little higher if possible. |
 Walk for at least 15 minutes every day. Gradually increase the walking distance. If your pain increases during this time, inform your doctor. |
|
|
|
|
 If you have had low back pain and have recovered, do the exercises that the specialist doctor will give you without interruption. Because the recurrence of pain is less common in those who exercise regularly. Patients with chronic pain benefit from exercises even in the mildly painful period. |
 Even if you are healthy, do exercises to strengthen your muscles and do regular sports every day. Do not forget that the abdominal, back and hip muscles are the natural corset of the body. Give importance to swimming, do not neglect to walk. |
|
| |
||
|
|
|
|
 Perform the exercises on a hard surface such as a carpet or blanket with chipboard or wood underneath. |
 Gradually increase the number of exercise movements day by day. Do not go to extremes at first. |
|
| |
||
|
|
|
|
 Avoid sudden and compelling movements while doing sports or exercise. |
 Make sure to warm up before starting sports or exercise. |
|
| |
||
|
|
|
|
 If severe discomfort lasting more than 15 minutes occurs after exercise, consult a specialist doctor. If there is discomfort for more than an hour, do not do that movement. |
 Avoid sudden movements in your daily life. Do not make sudden movements, especially when getting up from the bed or sofa. . |
|
| |
||
|
|
|
|
 When getting up from the chair, one foot should be in front of the other, and your back should be in an upright position while pushing yourself upwards with the help of your leg muscles and arms. |
 Sitting in high chairs or similar high places increases the load on the lower back. Avoid this. |
|
|
|
|
 Arching your back while watching TV or watching any show causes discomfort. |
 Make it a habit to eat feta cheese or a plate of yogurt or drink a glass of low-fat milk every day. Make enough use of sunlight. |
|
|
|
||
|
|
|
|
 Keep your body weight under constant control. Every extra weight gained creates an additional burden for your body and waist. In addition, your abdominal fat prevents you from carrying objects by keeping them close to your body. Do not forget that this situation negatively affects the biomechanics of the waist. If you are overweight and you cannot lose it, consult a specialist doctor and dietitian. If necessary, lose weight resolutely by asking for help from a psychologist. |
 Do not use a waist corset without consulting a specialist physician. Do not forget that corsets with steel underwire will weaken the waist and abdominal muscles in the long run. |
|
| |
||
|
|
|
|
 Never have your back pulled or manipulated (manipulated) before a definitive diagnosis is made and the cause of low back pain and/or leg pain is understood. Remember that this sometimes leads to paralysis. |
 Take care of your mental health knowing that sadness and stress negatively affect your back health. In order to solve your problems related to your family, social or business life, if necessary, seek help from the relevant doctors and individuals and go for a radical solution. If necessary, change your environment, albeit temporarily, or go on vacation. |
|
| |
||
|
|
|
|
 Love what you do. Low back problems are more common in people who work under stress and are unhappy at work. For this reason, give the necessary importance to the choice of profession at the beginning of life. |
 People should know the ways to get rid of tension in their daily life. This can be accomplished in different ways in people of different cultures. While some can do yoga, others can meditate; Those who belong to the monotheistic religions, on the other hand, can meditate on the admirable order in the universe, the unique art, and the wonderful creation. By closing their eyes, they can contemplate galaxies, supernovas and black holes made up of billions of stars in the depths of their minds. Minutes spent like this can be really relaxing. In addition to these, light sports, listening to good music while lying on your back, reading a book with pleasure, preoccupation with various branches of art, different hobbies that are not tiring, taking a bath, massage, jacuzzi, sauna, regular light exercises and many other activities that vary according to the person reduce the tension and reduce the waist. can contribute positively to your health. |
|
| |
||
|
|
|
|
 Do not wear shoes with long heels or heels. The heels of your shoes should be normal and the heels should be soft. When you get used to mid-heel shoes, do not change this as much as possible. |
 To sit on a chair or armchair, do not suddenly drop yourself onto your seat as if you were falling. Slowly, in a controlled manner, get into a sitting position. |
|
| |
|
|
|
|
 While sitting on a chair or sofa, do not pick up an object (even slightly) from the ground by leaning forward. |
 You should prefer European toilets when your back hurts. You should use at least one hand as a support while sitting on the toilet. |
|
| |
||
|
|
|
|
 Do not lean forward in a sitting position while meeting your toilet needs. Sitting upside down on the European toilet during the painful period may be beneficial in this regard. |
 While in absolute firm bed rest, it would be better to elevate your feet by putting a few cushions under them. It’s good to have a low pillow. If you get tired in the supine position, you can lie on your side. Do not get out of bed unless you have to during rest. In the meantime, you can eat your meals lying down. You can perform your prayers in bed. You can only get up for your toilet needs and then go back to sleep. |
|
|
|
||
|
|
|
|
 If you pull your legs up from your hips and knees while lying on your side and stand curled up like a fetus in your mother’s womb, you will be comfortable . It is also good to put a soft pillow between your legs. |
 If your doctor has given you absolute bed rest, follow his advice. If your pain increases during this treatment and your condition worsens, inform your doctor. If you get better within a few days, inform your doctor again. The specialist doctor can increase or decrease this time according to the patient’s response to the treatment. After the first few days, the general course of the disease reveals itself. In principle, the patient should return to his normal life as soon as he can. The criterion is quality of life. Unnecessary prolonged bed rest is not correct. |
|
| |
||
|
|
|
|
 If your back aches due to fatigue, a proper rest for 10-15 minutes is the best medicine. For complete relaxation and relaxation, you can put a small pillow under your neck while raising your feet with a chair. |
 Do not use high pillows when lying on your back |
|
|
|
||
|
|
|
|
 If you do not have such a bed, you can overturn the chair and put a pillow on the backrest and rest in the same way. |
 With your legs straight, do not stay still for a long time while standing upright. Alternately extend one foot forward and change position or walk.. |
|
|
|
|
 Do not reach out from the balcony to shake carpets or rugs. If you absolutely have to do something like this, at least try not to reach forward |
 stay away from hassles. Instead, choose sports such as walking and swimming. It is also beneficial to ride a bicycle without bending the waist too much. |
|
| |
||
|
|
|
 Do not overtrain your children or make them do sports more than necessary so that they can develop fast . |
 Frequently warn your children not to lean forward or to the side while sitting and studying. It is useful to have a slightly inclined work surface so that people who need to work at the desk for a long time do not lean forward. Put a foot rest under your table. |
|
| |
||
|
|
|
|
 When picking up books or any other item from the shelves, first put something lifter under your feet and take it after it rises to the level of that item. |
 Do not stretch your back by reaching upwards while you are hanging laundry. Adjust the level of the rope according to your height. |
|
| |
||
|
|
|
|
 Do this by stepping on a high object. |
 When getting out of bed, first turn on your side, then get into a sitting position with your hands on the sides and get up. It is wrong to get up as seen in the picture below. To lie down, first sit on the edge of the bed and stretch your torso onto the bed while pulling your legs up. |
|
| |
||
|
|
|
|
 Make sure your seat is hard while you are driving, and when you lean back, the seat should support your back and almost grasp it. Support your waist with a thin pillow when you go on a long journey. |
 When you get in the car, adjust your seat so that it is close to the pedals. Make sure your knees are slightly above your hips. Otherwise your spine will never get relaxed. |
|
|
|
|
 Do not drive for a long time. If you have a very long road ahead of you, prefer to take frequent breaks and walk a little during this time. |
 When unloading your car’s trunk, do not pick up items by reaching forward or forward. First put one foot on the bumper, then unload the trunk without bending your back too much. |
|
| |
||
|
|
|
|
 When your children go to school, try to carry as little cargo as possible in their bags. For this, train them to take with them only the books and course materials that are relevant to the lessons of that day. |
 While ironing, place an object 15-20 cm high under one foot and raise it slightly, and you will see that your waist is relaxed. After a while, put your other foot on the step. |
|
| |
|
|
|
|
|
|
 By vacuum cleaner or While cleaning the floors with a mop, do not lean forward and try to keep your waist in an upright position. For this reason, it will be more useful to use a long-handled broom. When working in the garden, prefer long-handled tools. |
 Have a hard bed. When you sleep, do not let your body buried in the bed. Unstable, soft or collapsed mattresses that shape the body are not healthy. Prefer quality orthopedic mattresses that can adapt to the physiological curves of the spine when lying on, with hardboard or wooden mattresses underneath. |
|
| |
|
|
|
|
|
|
 Being inactive or in an inappropriate position for hours in front of the computer makes the lower back uncomfortable. While working on the computer, your head should be upright, your back and hips should be supported, and your collarbones should be parallel to the floor. Your eyes should be positioned close to the top of the screen and in a position to see the screen straight ahead. Your arms should be relaxed and your forearms and wrists should be parallel to the floor in a straight line. It is more convenient to put your feet on a support. |
 If you have had low back pain before, do not jump and never jump from a high place. |
|
| |
|
|
|
|
|
|
 When you are healthy, do not be lazy in your daily life, prefer activity. Work and life order that does not allow much movement threatens your back. On the other hand, getting off a bus or subway one stop earlier and using the stairs instead of the elevator saves you a lot. |
|
Take care to keep your body in an upright position while walking or standing. Distribute your weight equally on both legs. While standing, make sure that both shoulders and hips are in line. In the correct posture, the chin is pulled in, the head is upright, the back and waist are straight. In this posture, the vertical line from the ear to the ground passes through the middle of the shoulder and hip and in front of the ankle. It is wrong if the back is hunched, the waist is hollow, the abdomen is drooping, the chest is flattened and the chin is protruding while standing. Such a position causes discomfort to the lower back, while the internal organs remain under pressure. |
|
|
|
 If you work sitting all the time, know that it is inconvenient for your back. So get up and walk around. Because the load on your waist while sitting is significantly higher than when you are standing. Studies have shown that the risk of lumbar hernia is higher in those who spend most of their daily work sitting, compared to those who stand. It is beneficial to support your lower back with a thin pillow while sitting down. |
 When you lie on your back or lie on a carpet, bend your knees and gather your legs upwards. In this position your waist relaxes and your aches pass faster. |
|
| |
||
|
|
|
|
 Sleep on your side or on your back. Do not sleep face down. It is also not right to lie flat on your back. |
 Do not cut wood with a saw if you have experienced low back pain before. If the tool gets stuck during this process, do not try to free it by forcing it back and forth. |
|
| |
||
|
|
|
|
 Do not work alone if you have to engage in a difficult task such as catching, laying or transporting large animals. Do this with more than one person. It is best to leave the job to the professionals. |
|
|
| |
||
|
|
|
|
 If you have low back problems, do not use heavy work equipment such as trucks, buckets, graders that constantly shake your waist. |
 When reading a book in the chair, the back should be leaning back and the head should be in an upright position. Reading with the head and neck bent forward also disturbs the back. |
|
| |
||
|
|
Do not bend forward while washing your hair. After kneeling on the floor, you can rest your elbows on the edge of the tub and wash your head. Even better is to sit in the tub and take a bath. 
