- Try and keep your legs together whilst getting in and out of the car.
You can use a plastic carrier bag on the seat to help you swivel in and out of the car.
- Don’t rush when walking, walk with a small stride and reduce walking distance.
Wear sensible shoes, no high heels and sit down and rest when niggles start.
- Avoid walking on steep slopes or uneven surfaces such as fields or the beach.
Walk little and often (on smooth paths).
- Avoid stairs where possible and only climb one step at a time.
Lead with your better leg going up and your worse leg going down.
- Avoid lifting heavy objects, or balancing them on your hips, especially going up and down the stairs.
- Maintain a good posture when sitting: legs level, feet on the floor, a pillow in the small
of your back and shoulders set back. Stand or change posture at least every half hour and do regular pelvic tilts to avoid stiffness.
- Don’t sweep legs to the side, curling up on the sofa, as this puts uneven stresses and strains on the joints.
- Avoid standing on one leg for example, sit down to get dressed.
- Don’t stand for long periods for example; ironing.
- Listen to your body, and sit or rest when niggles start.
- Bend from the knees, not the lower back, when picking something up or use a stool to sit on whilst doing low level tasks, for example; pulling washing out of the machine.
- Avoid lifting or pushing heavy objects, especially whilst twisting, as this puts too much strain on the pelvis and lower back, for example; hoovering, pushing trolleys or mopping.
- Get out of bed by rolling onto your side, keeping knees together, dropping feet off the side of the bed and pushing yourself up onto your arms.
- At night sleep with a pillow between your knees and one under your bump to maintain a good position for the spine and pelvis.
- Swimming is good for circulation and prevents stiffness.
Swim for short periods and alternate your strokes – try to do gentle breast stroke legs and stop if it makes any of your symptoms worse.
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.