Today a chiropractor told me, based on my x-rays, that my left pelvic bone had gotten stuck. He held his hands out as if he were going to catch a basketball and said, “Imagine my hands are your pelvic bones and we’re looking at them from behind. Your pelvis did this [bending his left wrist back] and got stuck there.” He adjusted my pelvis, which seemed like a very mild adjustment for the problem he described, and gave me this list of “do’s and don’ts” for the next few weeks. Following them will mean walking a lot more and sitting a lot less–probably a good thing even if my pelvis wasn’t twisted.

1. Do not sit for extended periods of time. Alternate your positions–standing, sitting, walking, lying down. When driving long distances plan to stop every half hour or so for a brief walk.

2. Walking is the best exercise for you at this time. Temporarily discontinue all other sports activity and exercise programs. Ask us about a particular activity if you are not sure.

3. Avoid movements that use your abdominal muscles and the muscles of your lower back. Avoid awkward twisting, bending, and lifting movements. Get next to, under, or behind any object or load that you need to lift. Use your leg muscles as much as possible and spare the muscles of your lower back. Avoid “sit-up” type movements.

4. Avoid movements that spread one leg far apart from the other–all straddling positions.

5. Do not cross your legs or ankles.

6. If any discomfort occurs in the sacroiliac area ice can be applied 15 minutes out of every hour.

7. The proper procedure for lying down and getting up is most important. To lie down, first sit and then slowly lower your body bringing up both of your legs, being careful to keep them together. Then, turn your body on your back using your arm and leg muscles. When arising, turn your body on its side, drop your feet to the floor while pushing up with your arms and legs, not using your stomach or back muscles.

8. When moving objects from one place to another, make sure that both your feet are pointing in the same direction as your upper body. Do not keep one foot planted while twisting your body and moving the other foot the direction your are twisting.

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