How To Lie Down

Step 3. Final position. While

Step 2. After placing your legs on getting up, follow the same
the bed, gently lower your body steps in the reverse
sideways using your upper limbs. sequence.

How To Pick Up An Object From The Floor

Step 1. Sit down

How To Sleep

You should lie down on your

side, right or left, with a pillow
underneath your head and a
pillow tucked in between your Correct Way: Bending at the
legs. You can sleep on any hips and knees to reach the floor
regular cotton mattress.

Taking Care of Your Back

 Avoid riding in 2-wheelers/ autorickshaws. Better to travel in 4-wheelers; while traveling in the bus, better to sit
in the center seats or travel standing rather than sitting in the far-front or the far-back seats
 Avoid smoking since it interferes with the blood supply to the discs, the “shock-absorbers” of the
back
 Sit upright [not in a military posture!]
 Use a backrest while sitting. Backrest should be high reaching upto the head; it should not be straight, it
should be curved to match the natural contours of the spine
 Rest your hands on the armrests of the chair. This partly offloads the spine as the body weight gets
transmitted through the upper limbs
 Do not sit continuously; sit for 20-30 minutes, then get up, walk around for about 5 minutes and then sit down.
 While driving, keep the car seat close to the pedals so that you do not slouch down
 While standing for long times, rest one foot on top of a small foot-stool
 When in acute pain, better to avoid bending forwards, lifting weights, sitting on the floor, using Indian style of
toilet-commode


Compiled by Dr. Yogesh K. Pithwa, Fellowship in Advanced Spine Surgery, Japan; Fellowship in Spinal
Deformity Correction, USA; FNB [Spine Surgery], MS [Ortho] Gold Medal - Mumbai University, DNB [Ortho],
MNAMS [Ortho], D. Ortho, MBBS; Consultant Spine Surgeon, HISP; the first person in India to be given
official accreditation and recognition as a superspecialist spine surgeon. In recognition of his clinical
services as a spine surgeon, having been involved in over 2000 successful spine surgeries, he has been included
in the Marquis’s “Who’s Who in the World”, 2006 edition, published from the US
1
 Flexion exercises

_____times; ___times;
morning, morning,
afternoon, afternoon,
evening evening

While lying down on bed facing upwards, lift up
one leg at a time without bending the knee. Do
this gently, not with a jerk, rising up the leg to
an angle of 300. Do this exercise alternately on
both sides.
While lying down on bed facing upwards, lift up
your upper body, keeping your hands folded. Do
not use a pillow underneath your head and do not
bend your neck while lifting up your upper body.
Do this gently, not with a jerk.

Extension Exercises

_____times; _____times;
morning, morning,
afternoon, afternoon,
evening evening

Lie down facing upwards. Fold Lie down with face down. Cross
both your lower limbs at the hips your hands behind your head
and knees. Gently lift up your [upper part]. Gently lift up your
buttocks off the bed. Do not do upper body off the bed. Do not
this with a jerk and lift up only bend your neck and do not do
one inch off the bed. this with a jerk.

Stretching Exercises Knee Joint Exercises

[These exercises are best done after a hot-water bath]

Standing upright, try to touch

your toes with your fingers. Standing upright, try to bend
sideways. Keep your knees Standing upright with the back in
Keep your knees straight. contact with a wall, slide yourself
Once you reach the limit of straight. Once you reach the
limit of bending, try to maintain down as shown above. Go down by
bending forwards, try to
that position upto a count of about 5-6 inches and come up. Do
maintain that position upto a
10. this 25 times, morning, afternoon &
count of 10. evening


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