ESSENTIALS

For me, these are absolute essentials in back care:

1.  Number One: Core muscles must be strengthened to support and protect the lower back (see EXERCISE page).
2. My lower back has a natural curve.  It must be supported while sitting and standing.
3. NEVER use a HOT TUB!
4. Always keep my nose, belly button and feet pointed in the same direction (no twisting and absolutely no twisting and bending).
5. Get in the car by sitting on the seat edge and lifting both feet at the same time and swinging them both into the car at the same time (not one at a time).
6. No leaning forward and lifting.
7. While cleaning, vacuuming or washing the car, no twisting / swinging the torso (upper body) back and forth.

While Sleeping:

1. Sleep flat on my back, legs not bent and no pillow under my knees.
2. Sleep on my side with a pillow between my knees.
3. If I cannot tolerate the first two, roll to my stomach and put a pillow under my chest and put my arms under my forehead for a while.
4. Sometimes, a small rolled towel under the small of my back helps.