SELF-CARE GUIDE

LIFTING
Back straight.
Bend your knees.
Avoid bending and rotating while lifting
heavy object.
Keep your elbow close to your body.
Stay close to the object you are lifting.

GETTING UP FROM BED

Get off the bed by turning to the side and
pushing yourself off the bed.
Avoid getting up with sit-up position.
Avoid stretching on the bed, best to stretch
on a yoga mat for best support.

SLEEPING
Pillows should ensure a neutral head position when
lying down on the back or the side.
Everyone’s neck is different in its structure, therefore
pillow heights can differ for every individual.
If you feel discomfort in your lower back while lying
down, trying to sleep with a pillow underneath your
knees, or in between them if you lie on your side.
Older mattresses may begin to have dips in them,
which this will lead to uneven support and damage to
the spine.
Mattresses should be replaced every 6-8 years.

GETTING IN/OUT OF THE CAR

While getting in the car, backside in first.
Stand with your back to the car and lower
yourself carefully, Hold on for balance.
Rotate and slide in your feet. If you have
weaker legs, you may need to lift in your feet.
While getting out of the car, follow the
instructions above the other way round.

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 SELF-CARE GUIDE

WORKPLACE
Monitor should be at your eye level.
Table at your elbow level.
Sit back fully against the back of your chair.
Ensure both of your feet are fully in contact
with the ground.
Make sure you take a walk every 30 minutes!
Stay active!

MOBILE PHONE USAGE

Avoid looking down for an extended period
of time when using a mobile phone.
Bring the phone closer to your eye level.
Avoid cradling your phone with neck.
If you are using the phone for extended
periods of time, a headset/earphone will help.

DO NOT CRACK YOURSELF

Never do any sorts of twisting motions or
cracking to the neck or the lower back, you
may perform a gentle stretching on your own
neck/lower back for temporary relief.
Never let non-medically trained professional
person to crack you spine.
Leave the adjusting to us, let time do the
healing.

ICING
Wrap the ice pack with a small towel before
applying if it feels too cold to avoid skin injury,
Ice 2 times per day for not more than 10 minutes.
Consult with your chiropractor for the site of icing.
Refer to our clinic assistant if you need an ice pack.

WANNA STAY ALIGNED?

WE' VE GOT YOUR BACK

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+60 18-662 5503 23-8, The Boulevard,

Mid Valley City, Kuala
enquiry@aligned.com.my Lumpur
 SELF-CARE GUIDE

HOUSE CHORES
Avoid forward bending position for an
extended period of time.
Avoid turning your body while bending
forward.

WHILE TAKING CARE OF

BABY
Avoid carrying your body only on one side
only to prevent too much stress on one side
of your body.
Always keep your back straight while lifting
the baby.
Keep your baby close to your body to avoid
excessive stress on your lower back.

BABY CARE
While changing diaper, make sure to turn
your baby to a side instead of lifting his/her
lower body up.
Ensure your baby is not sleeping on their
tummy.
While carrying baby, remember to switch
sides so that baby can turn their neck both
sides.

EXERCISE
Consult your chiropractor to know when is
the best time to resume your workout
routine.
Walking with a good stride is recommended.
If you should exercise, do plenty of low
intensity movement as warm up.

WANNA STAY ALIGNED?

WE' VE GOT YOUR BACK

aligned.com.my
Aligned

+60 18-662 5503

23-8, The Boulevard,
enquiry@aligned.com.my Mid Valley City, Kuala
Lumpur