• Tips for general posture
• Tips for when you play sports
• Tips for you in and around the home
• Tips for you when in the car
• Tips for you when in the garden
• Tips for you when you are in the workplace
• Tips for you when you undertake DIY and manual work
• Tips for your pregnancy
• Tips for your baby and your toddler

Tips for General Posture

1. Try not to stand still for too long. Do not lean towards, favour one side, sway or move your body back and forth.
2. Stand with your feet shoulder width apart, with your weight spread evenly.
3. Stand tall and try not to slump, but do not go for "military" position.
4. Do not stand to dress and undress. Do not stand on one leg to climb in and out of clothes.

1. Try to sit in a chair that is the right size for you. Sit with your lower back supported with pillows and cushions.
2. Sit with your bottom at the back of your chair, so you are more upright. Do not sit with your weight on one buttock.
3. Don't cross your legs.
4. Sit with your feet firmly on the ground and whenever possible in a chair where your knees are slightly lower than your hips.
5. Sit facing forwards, face your subject so you are not twisting in your chair.

1. If you are lying on your side place a pillow between your knees. If you are lying on your back place a pillow under your knees.
2. Try to lie with your neck supported. You should have the height of the pillow so that your neck is horizontal and level.
3. Try not to sleep on your front and use a good supportive mattress which is not too hard.
4. When you get up from lying down, come up sideways if possible. Bring your knees up square to the hips. Swing your legs over the edge of the bed or settee and then push off your elbow to come up sideways. Let your legs act as a counterbalance weight.

Tips For When You Play Sports

1. Get fit to play sport, do not play sport to get fit.
2. Are you the right body type and are you fit enough to meet the demands of your chosen sport?
3. Always warm up and do stretching exercises before and after sport.
4. Take good advice about nutrition and fluid intake for your chosen sport.
5. Are you aware of the potential physical dangers of your chosen sport?

Tips For You In And Around The Home

1. Remember to take care when lifting - bend your knees and keep a straight back.
2. When washing up wear a full length plastic apron so you can lean against the sink to wash up.
3. When standing in the kitchen whilst cooking, make sure you are wearing comfortable shock absorbent shoes so your feet and knees do not ache.
4. If possible sit down to iron, making sure the ironing board is at the correct height so that you do not have to stoop forward.
5. If preparing food, preferably sit rather than stand or use a perching stool.
6. Try kneeling down to "tuck in" the beds rather than bending over.
7. When hoovering try not to swing the hoover around, use smaller movements and try not to bend forwards too much. Also use alternative hands to avoid twisting in one direction only.
8. Remember to kneel or crouch (no bending) when loading the dishwasher, washing machine or getting up from a low cupboard.
9. Try not to hoover or clean the house all in one go and take regular breaks.
10. Wet washing is heavy, split a full load into two when moving it to the dryer or to the washing line.
11. Lower the washing line before hanging the washing - do not reach up.
12. Be prepared to wait until you have assistance when tackling heavy chores e.g. hanging curtains or moving furniture.
13. Be ambidextrous where possible, use alternative hands for jobs e.g. dusting and polishing.
14. Wear supports where necessary.
15. Be aware that when doing any household or domestic chores whilst on pain relieving medication, this can mask your symptoms and you may cause more damage.
16. Try not to do one chore for longer than 20 minutes at one time. Always try and alternate between two or three tasks e.g. washing, ironing or vacuuming. In this way you will use different sets of muscles allowing each set to rest in turn.

Tips For You When In The Car

1. When getting in the car put your bottom in first and swing your legs round.
2. When getting out of the car put your legs out first and follow with your body. Pivot on the spine.
3. Try to avoid putting weight on one leg to get in or out of the car.
4. Be careful in the car - try to avoid heavy breaking
5. To check your driving position, adjust the position of your seat so you can easily reach the pedals. Then adjust the back (tilt) of the seat so that you can hold the steering wheel with a slightly bent arm at "2 o'clock" with the right hand and at "10 o'clock" with the left hand.

Tips For You When In The Garden

1. Preparation is vital - ensure you are fit enough to do what you want to do. Do some gentle warm up exercises first then follow this with a series of simple stretching exercises to loosen the joints.
2. Wear appropriate clothing and use supports where necessary. Avoid tight trousers or jeans that restrict bending at the knees and hips and can reduce circulation in the legs. Wrap up warm and always keep warm by putting clothes back on after exerting yourself.
3. Start by tackling light jobs first that do not require too much bending. Try and alternate between 3 - 4 jobs every 15 minutes or so. Take your kitchen timer out with you and always be prepared to finish tomorrow.
4. Be aware of your own limitations e.g. consider the weight and size of things before lifting.
5. Be prepared to change your habits and get some help where necessary.
6. Do not dig if the soil is too dry or too wet. Find out whether your soil is best suited to a fork or a spade. Small spades and forks reduce the weight lifted whilst long handled spades and forks reduce bending for taller people.
7. Digging is best done with plenty of breaks and only for short periods.
8. Kneel rather than bend and use a kneeling pad or a small stool may also be useful. The kneeling pad will insulate your knee from the cold ground.
9. If you have to work close to the ground, do not stoop, alternate between kneeling on one knee then the other, crouch and finally kneel using both knees.
10. Look out for suitably adapted tools to make your life easier. Consider having the mower serviced before the season starts and if buying a new mower consider electric start.
11. Use sharp tools when cutting and consider long handled tools to increase the mechanical advantage.
12. Do not over reach when clipping or raking. Take care with strimmers and flymos so you do not twist when using them.
13. Adopt a fencing position when hoeing or raking, one foot in front of the other, transferring your weight from the back to the front foot and back again rather than bending from the back.
14. Use gloves for gripping when lifting awkward or slippery loads. Gloves also help cut down on blistering and damage to the hands when digging and raking.
15. Clear rubbish into small bags as you work, so you do not have to lift a lot at the end.
16. Consider two wheeled wheelbarrows. Always place the load over the wheel and do not overfill the barrow.
17. Use a hose rather than a watering can. If you have to use the watering can fill it only half way.
18. Plan your garden for the future e.g. raised beds and low maintenance shrubs.
19. Use smooth controlled movements and remember pain and discomfort is a warning sign so do not ignore it.
20. At the end of the session admire your blooming handiwork then run through your warm up routine again and if possible follow this with a hot bath or shower to relax the muscles.

Tips For You When You Are In The Work Place

1. When using a computer sit in a comfortable adjustable chair with your feet flat on the ground and your desk at elbow height. Then adjust your VDU height to eye level.
2. Check your sitting posture. Do not slouch, but at the same time do not sit too upright either. Try not to cross your legs.
3. Check that you have the correct lighting and that it does not reflect off your VDU screen.
4. Don't stay in one position for more than 20 minutes.
5. Always get up from your work every 20 minutes and take a break for a couple of minutes.
6. Do appropriate exercises in your breaks - Given by your GHG osteopath, GHG chiropractor, GHG private GP or any other GHG practitioner.
7. Always hold your telephone with your hand, do not cradle it with your shoulder.
8. Use any necessary copy holders, foot rests and wrist rests.
9. Try to vary your work position and the type of work you do.
10. Do not allow tension to build up in your shoulders.
11. Keep a bottle of water on your desk and keep yourself hydrated at all times.

Tips For You When You Undertake DIY And Manual Work

1. When lifting, where possible face the object square on, bend the knees and keep your back straight.
2. Where possible lift objects close to your own body, rather than at arms length.
3. Be aware of your own limitations. Seek assistance if an object is too large or too heavy to lift by yourself.
4. Be prepared to change your habits.
5. Work at a sensible height using long handled tools where necessary.
6. Try to change your position of work regularly. Avoid maintaining an awkward position for more than a couple of minutes at a time e.g. when using a spanner under the sink.
7. Take regular breaks.
8. Try to maintain a level of personal fitness and mobility for the job you do. Have an exercise plan. Warm up where possible.
9. Wear the appropriate clothing for your job.
10. When working outside, wear warm clothing that allows full mobility of the arms and legs.
11. Use back and joint supports where necessary.
12. When using a ladder ensure that you have a firm base and do not stretch to the side.
13. Make sure you eat and drink during the day.
14. Delegate certain jobs to other people where possible.
15. Remember pain is a warning sign - do not ignore it.
16. Be aware that if you do any manual work whilst on pain relieving medication, this can mask your symptoms and you may cause more damage.
17. When in doubt seek advice from your osteopath.

Tips For Your Pregnancy

1. Avoid twisting movements during pregnancy e.g. excessive or fast vacuuming
2. Avoid crossing your legs or sitting sideways on your legs when sitting on the sofa.
3. During the last three months of your pregnancy, try and rest for at least half an hour each day. If you lie on your back, ensure that you are propped up with pillows behind your back, head, neck and knees. Never lie flat on your back.
4. When lifting, always keep your back straight and lift by straightening your legs whilst keeping the weight close to you.
5. After the baby is born brace your bent knees against the cot side when lowering your baby into the cot.
6. Always switch hips when carrying your baby or child.

Tips for your baby and your toddler

1. If your baby is crying, you could perhaps do the following to calm him/her down -
   Give your baby warmth and comfort by holding your baby close to you. This will pacify your baby.Give your baby toys (preferably brightly coloured) to distract them Put some soothing music in the background. Make sure the music is soft and gentle so your baby can doze off. Please don't put heavy metal on! Offer your baby a feed. Either breast feed them or give them the bottle, this could have a calming effect.
2. If your baby will not feed with a spoon, try your finger. Wash your hands first, dab some food on your finger and allow your baby to suck on your finger. This works!
3. When you have a baby, try not to pack in too much during your day or be held to many deadlines. It is not fair on you or your baby.
4. Don’t go on a shopping spree. Purchase baby items as you go along so that you buy the right items. However, at the beginning what you really need is Nappies, powder, babygrows and formula milk (if required)
5. Don't put time scales on your baby or toddler to do certain tasks e.g. potty train or eat solids. This is unfair on your baby. Let them develop at their own rate, do not compare your baby to other children.
6. Be flexible with all your plans from the birth to the bringing up of your children. Go with the flow with everything.
7. Practice, learn and memorise how to fit the baby car seat and unfold and fold up your pram. Don't try learning once you have your baby in your hands!!!!!