You can download and print these PDFs for your personal use and information:
- Chiropractic view of the spine
- Computer and desk stretches
- Exercise for better back care
- Office Ergonomics
- Simple stretches
For the pregnant woman
- Exercise – Exercise helps to keep your weight at a desired level; it also helps strengthen muscles, especially the pelvic muscles. Three times a week of gentle, low impact exercise is the best prescription for a healthier, strong body. Walking, swimming, yoga, stationary bike are all excellent forms of exercise for the pregnant woman. Prenatal yoga classes are specially designed for this. If you experience any warning signs like dizziness, blurred vision, cramping or bleeding stop the exercise and consult your health care provider.
- Proper Shoes – High heels wreak havoc on your lower back and your posture. Low, comfortable, sensible shoes should be worn during your pregnancy.
- Lifting Advice – Aside from don’t do it, if you have to lift bend from the knees not from your waist and don’t turn your head while lifting.
- Work – At a computer all day? Make sure your work station is ergonomically assessed and set up for you. You should be able to look straight ahead at your computer terminal. Put your feet up on a small footrest periodically to relieve pressure in your legs and feet. Get up and stretch and walk around every ½ hour or so.
- Home – Rest!! Rest!! Rest!! Remember you are making another human being in you. Ask for help if you need it. Sit down and put your feet up, if you can. Sleeping on your side with a pillow between your legs takes the pressure off your pelvis. Body pillows are very popular with pregnant women and can be used after the baby is born for breast feeding.