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Free resource · Vital Chiropractic

Lifting, Sleep & Carrying Guide

Small everyday habits that many people find help them move more comfortably at home, at work and on the go.

Lifting

Whether it's a box, a basket of washing or the weekly shop, a few simple habits can make lifting feel easier.

The basics

• Get close to the load before you lift it.
• Stand with your feet about hip-width apart.
• Bend at your hips and knees, keeping your back comfortably long.
• Keep the load close to your body as you stand.
• Turn by moving your feet, rather than twisting through your back.

Everyday tips

• Split heavy loads into smaller trips.
• Ask for help, or use a trolley, for anything awkward or heavy.
• When lifting from the car boot, step in close rather than reaching.
• Take a moment to plan your path before carrying something big.

Sleep

There's no single perfect sleeping position. The aim is a position you find comfortable, with your neck and back supported.

Side sleepers

Choose a pillow height that keeps your head level with your spine, not tilted up or down. A pillow between your knees can help keep your hips comfortable.

Back sleepers

A slightly lower pillow is often comfortable. Some people like a small pillow under their knees to ease pressure on the lower back.

Stomach sleepers

Sleeping on your stomach turns your neck to one side for long periods. If you find that uncomfortable, try gradually spending more of the night on your side or back.

Pillows, mattresses & routine

• The best mattress is one that feels supportive and comfortable to you. Firmness preference varies from person to person.
• Replace pillows when they go flat or lumpy.
• Get out of bed by rolling onto your side and pushing up with your arms.
• A regular sleep and wake time helps many people feel more rested.

Free add-on

Not sure about your pillow?

Add a free pillow assessment to your next chiropractic appointment with Dr Emma. Just write “Pillow assessment” in the booking notes and bring the pillow you use most.

Free with any booked chiropractic or chiropractic & kinesiology appointment. No obligation to buy. We stock pillows in clinic, but you're welcome to keep using your own.

Book an appointment

Carrying

How you carry things every day adds up. Spreading the load and keeping it close to your body can help.

Backpacks

Use both straps and adjust them so the bag sits close to your back. Pack heavier items closest to your body, and only carry what you need for the day.

Handbags & laptop bags

Lighten the load where you can. Switch shoulders regularly, or try a crossbody strap to spread the weight.

Shopping & kids' bags

Split shopping evenly between both hands. For school bags, check that children are only packing what they need, and that straps are adjusted to fit.

When to get advice

If you have pain that is getting worse, lasts more than a few weeks, or comes with numbness, tingling or weakness, speak to a registered health practitioner. Seek urgent medical care for pain after a fall or accident, or with fever, unexplained weight loss, or changes to bladder or bowel control.

This resource is general information only and is not a substitute for individual advice. Prepared by Dr Emma Cormack (Chiropractor), Vital Chiropractic, Mona Vale.

Have questions about your daily habits?

Book an appointment with Dr Emma at Vital Chiropractic in Mona Vale to talk through your routine and how you're feeling.

Book now

Vital Chiropractic
Suite 4, 1767 Pittwater Road,
Mona Vale NSW 2103
emma@vitalchiropractic.com.au

Vital Chiropractic

Founded by Dr Emma Cormack, an Australian registered chiropractor and kinesiologist.

Suite 4, 1767 Pittwater Road, Mona Vale NSW 2103

Opening hours

Open Monday – Friday
Closed Saturday & Sunday