There are some practical steps that you can take to create a smoother daily routine at home
Adjusting to life at home after a spinal cord injury (SCI) can feel overwhelming, but with the right routines in place, you can regain independence and improve your overall wellbeing.
Whether you’re navigating bladder and bowel management, staying active, preventing pressure sores, or making emotional and home adjustments, small daily habits can make a big difference.
Let’s break it down into practical steps you can take to create a smoother daily routine.
Bladder and bowel management
One of the biggest changes after an SCI is managing bladder and bowel function. Since nerve signals may no longer control these functions as before, you’ll need to follow a structured routine to prevent infections and complications.
- Bladder care: Many people use intermittent catheterisation or an indwelling catheter. Staying hydrated (without overloading your bladder), monitoring signs of infection, and keeping a schedule for emptying your bladder are key.
- Bowel routine: A regular bowel programme helps prevent accidents and constipation. This may include scheduled bathroom times, a high-fibre diet, staying hydrated, and sometimes medications or digital stimulation techniques as advised by your healthcare provider.
Daily physical activity
Staying as active as possible is essential for circulation, strength, and overall health. Even if movement is limited, incorporating activity into your daily routine can make a big impact.
- Passive and active range-of-motion exercises help prevent stiffness and improve flexibility.
- Seated strength exercises using resistance bands or weights can help maintain muscle tone.
- Standing frames or supported standing (if possible) promote bone health and circulation.
- Wheelchair mobility exercises keep your upper body strong and improve endurance.
Visit the Enable Centre page on Youtube to view demonstrations of the exercises you should incorporate in your daily routine.
Pressure relief strategies
Preventing pressure sores (also called pressure ulcers) is crucial. Without proper movement, prolonged pressure on certain areas of the body can lead to serious skin issues. Here are some important preventative measures to take:
- Frequent weight shifts: If you’re using a wheelchair, aim to shift your weight every 15 to 30 minutes.
- Good skin care: Keep your skin clean and dry, and check for redness or irritation daily.
- Cushioning and positioning: Use pressure-relieving cushions and mattress overlays to reduce pressure on vulnerable areas.
Read more about how to manage a pressure sore here.
Emotional wellbeing
Adapting to life with an SCI can be emotionally challenging. A strong support system and self-care strategies can help you maintain a positive outlook. Your support system might include:
- Talking to someone: Whether it’s a friend, family member, or therapist, having someone to confide in is important.
- Joining a support group: Connecting with others who understand your experience can be empowering.
- Engaging in hobbies: Finding enjoyable activities, whether it’s reading, painting, or gaming, can boost your mood.
- Practicing mindfulness and relaxation: Techniques like deep breathing, meditation, or journaling can help reduce stress and anxiety.
Home adaptations
Making your home more accessible can make daily life much easier. Consider these adaptations:
- Wider doorways and ramps for easier wheelchair access.
- Grab bars in bathrooms for safety during transfers.
- Lowered countertops and accessible storage to maintain independence in the kitchen.
- Smart home technology for voice-controlled lighting, door locks, and temperature settings.
Final thoughts
Adjusting to life after an SCI takes time but establishing a solid home routine can help you regain confidence and independence. Small, consistent efforts in bladder and bowel care, physical activity, pressure relief, emotional wellbeing, and home modifications can lead to a better quality of life.
Remember, you’re not alone. Lean on your support network and medical team to help you navigate this journey. If you have any tips or strategies that have worked for you, share them with others in the SCI community. Your experience might be the encouragement someone else needs!
