NECK PAIN

1- Try to use the appropriate medical pillow to protect your Cervical Curves.

2- Try to keep your Neck in a Vertical Position and not to bend it forwards or backwards while working or driving.

3- While working on a desk or using the Computer put the keyboard on an angle of 45 .

4- Keep your Back and head always in contact with the car chair while driving.

5- Strengthen your Neck muscles by using special exercises without putting any pressure on your vertebrae.

6- Keep your Neck warm during the cold and it would be better if you use powders when you need it.

7- Avoid any sudden movement or excessive Neck pending and avoid any sports that may cause head or neck injury.

LOW BACK PAIN

1- Working period should be intermittent (have rest 10 minutes every one hour, lying down is preferred than sitting or standing.

2- Heavy weights carrying (more than 3 K.G) should be avoided.

3- Back bending is prohibited in all situations (standing, setting sports) .

4- Tennis, squash, horse riding, weight lifting, hockey, football, basketball, Japanese sports, and their similar sports are not ecommended.

5- Swimming and long distance walking in a horizontal surface (with special shoes) are recommended.

6- Static back muscles reinforcement to is be done twice a day regularly.

7- Mental relaxation sessions (sophrology) are very important in stress conditions (one session / day for 15 min).

8- Body weight should be kept below normal standards.

9- Bed, must be flat, resistant, and of low compressibility.

10- Chair in car, home or office should be ergonomic.

11- Consult the doctor concerning your type and Doze of medications, and your sexual activity.

KNEE PAIN

1) Some sport are forbidden (Bicycle, Tennis, Climbing, Football, weight lifting, Jogging) ,but swimming and horizontal walking are advisable (in padded shoes).

2) Don’t bend your knees for long time (more than 45 degrees) without extension.

3) Reinforcing the muscles in full extension Is important on daily basis.

4) Descending or ascending stairs should with the help of the hands.

5) A pillow under both knees is recommended when lying down.

6) A period of (5min) rest every one hour of walking time is advised.

7) The body weight should be (5 kg) less than your ideal weight if possible. 8) Classical knee bandage is helpful in usual activities, at day time.

HAND PAIN

1-Immerse your hand in a very warm water bath for 5 minutes with massaging by the other hand. Morning period is preferable.

2-Try not to grasp small things but bigger items are preferable (Example ,enlarge the pen by a sponge or a tape.

3 Avoid continuous use of your hand especially in cold and humidity.

4- If possible try to carry things by your forearm and not the hand.

5- In grasping, use your (5) fingers together and not one or two only.

SAVE YOUR HAND

1-To use keys press by your palm instead of fingers.

2- Use and carry light objects.

3-Hold things (like reading a book) with both palms.

ELBOW PAIN

1-TRY TO MINIMIZE ANY MOBILIZATION OF THE AFFECTED ELBOW IN ANY DIRECTION OF ITS RANGE OF MOUVEMENT.

2-DO NOT USE THE AFFECTED ARM FOR CARRYING A WEIGHT MORE THAN 5 KILOGRAMS.

3-AVOID SOME SPORTS ( LIKE TENNIS, SQUACH,VOLLEY BALL, WEIGHT LEFTING, KARATE,GARDENING…ETC.)

4-IT IS RECOMMENDED TO SUPPORT THE AFFECTED ELBOW BY A BANDAGE DURING THE DAY.

5-ISOMETRIC ( OR DYNAMIC IF PERMITTED) REINFORCING EXERCISES ARE ADVISABLE TO BE DONE REGULARLY AND TWICE A DAY FOR THE AFFECTED ARM.

6-AVOID THE EFFECT OF COLD ENVIRONMENT( AIR OR WATER ) ON THE ELBOW.

7-DO NOT LEAN ON THE AFFECTED ARM WHILE SLEEPING, AND YOU MAY PUT A PILLOW BENEATH IT.

8-DAILY HEATING OF THE AFFECTED JOINT IS ADVISABLE, AND DRY HOT PACK IS RECOMMENDED.