ÒCONQUERING
LOW BACK PAINÓ
The long
awaited warmer weather of spring and summer has finally arrived and yard and
garden work can be just what the body and soul needs- that is if we donÕt over
do it. Unfortunately many of us will do just that and leave ourselves left with
low back pain that just wonÕt quit.
The sad
part, we could enjoy a burst of outdoor activity without injuring our backs if
we had just taken the time to stretch, strengthen, lift, bend, reach, and stoop
correctly. Dr. David Imrie, author of ÒGOODBYE BACKACHEÓ reminds us that Òback
exercises are boring but, then, so is lying in bed with a backache.Ó
Here are some back safety
tips to remember as you tackle spring yard and garden work.
Use the
pelvic tilt intermittently throughout your daily activities. Stand with your
back to the wall, heels a few inches from the wall. Pull in your stomach
muscles slightly; soften the knees and press the low back, shoulders and head
against the wall and look straight ahead. Then allow a small gap to occur
behind the low back, keeping the abdominal muscles pulled in and up. Do these
stretches several times throughout your day, it stretches and allows for
relaxation while youÕre working.
Learn to
sit with your knees even with, or higher than your hips with a slight low back
curve- chin in, ribs up, shoulders centered, and no slouching. Use a chair that
has a firm seat and supports the low back, no arm rests. Sit close to your work
so you so you are not leaning in to it.
Some experts agree that crossing the legs is okay as it puts you in a
natural pelvic tilt. Do what feels comfortable but avoid long periods of leg
crossing. When driving, sit close enough to the wheel that you are not reaching
and keep the hands low on the wheel to rest the arms and upper back.
Sleep or
lie in a position that maintains the natural curve of the spine. Use a firm
mattress. Too firm a mattress will not allow the heavier parts of your body to
sink in causing an unnatural curvature. Stomach sleeping distorts the natural
curve.
When
reaching overhead use both hands rather than one. If youÕre reaching to take
something down or put it up, use a stable stool so you donÕt have to lift above
chest level. When reaching forward try to be as close as possible to the shelf,
wall or work station that you are using.
When
bending keep your back straight with shoulders over your hips and use your
knees to get you down and up. Bend with one knee in front of, or lower than the
other. Kneel on one or use your arms to help you get back up. Do not lift items
that you are not strong enough to lift. Improper lifting puts a tremendous
compressive force on the discs of the low back and will weaken them with
repeated abuse.
When
carrying, be sure the item is close to your body and the load is balanced. If
you must carry a briefcase or shoulder bag, switch sides to give equal time to
each shoulder. Backpacks are ideal as they balance the load.
Just as
with front wheel drive cars, itÕs easier to pull something than to push it.
Large items that are not too heavy, but too bulky to pick up are better pulled.
Be sure to use good body mechanics.
Lifting
belts are okay. DonÕt expect a belt to take the place of good abdominal
musculature that naturally keeps your back strong. DonÕt use a lifting belt
following a serious strain or injury and keep lifting.
Everyday
good body mechanics and exercises that stretch and strengthen will add up to
good back health. Recovery and healing from a back strain may take weeks, why
not just avoid injury in the first place? Till next time, Rebecca.