BACK to Basics Part 2

How is the new workstation set up going???

Here are some tips for keeping your back safe throughout the rest of your day and night:

Lifting:

• Stand in a WIDE BASE OF SUPPORT. This means your feet are further apart making your body more stable. Also, stagger your stance with one foot slightly ahead of the other.
• Get as CLOSE TO THE OBJECT as possible. This allows you to lift without bending your back forwards (flexion). If the object is overhead stand on a sturdy stool to get closer.
• Before lifting anything wiggle it around a little bit to feel about how heavy it is going to be. If you have any question of whether or not you can lift something RECRUIT HELP. Once you commit to lifting something there is typically no turning back. Taking a few seconds to ask for help is a much better option than breaking the object or worse yet injuring yourself.
• As you lift any object keep your shoulders in line over your hips, this causes you to LIFT USING YOUR LEG MUSCLES versus your back.
• Keep your stomach muscles TIGHT throughout the lift and never TWIST while lifting.
• If the object you are moving has wheels always PUSH, never PULL.
• Research studies have revealed that there is no proven safety benefit of wearing a lumbar support brace, or back belt, for lifting (1).

(http://www.vcu.edu/oehs/fire/safetytech.html)

Standing:

• FOOTWEAR! Fashionistas cover your eyes. If you are on your feet for a long period of time (i.e. 8hr workday) it is critical that you wear supportive footwear. This means supportive, cushioned shoes with NO HEEL. Improper shoe wear can lead to bunions, plantar fascitiis, flat foot, ankle pain, knee pain, back pain, and much more! The good news is that many companies are jumping on the bandwagon and beginning to make more stylish work shoes. Here are a few of my favs:



Clark's Book Romance in Pewter

Darebin by Privo's in Grey/Brown

Born Mesa Ankle Boot at Nordstroms

•  Stand in a STAGGERED STANCE. When you are on your feet for a prolonged period you tend to lock your knees out and shift your weight from one leg to the other. You will find if you stand in a staggered stance (one leg slightly ahead of the other with feet shoulder width apart) your weight will be evenly distributed and thus your pelvis will be level allowing for a better position for your spine.
• MOVE AROUND. Your body was made to move so avoid becoming a standing human statue.

Sleeping: (Now I have to admit this is one of the hardest areas to fix and I break just about every rule listed below. BUT if you do suffer from intermittent back pain it is important to take a look at your sleeping position, as this is where you spend 7-10hrs a day.)

• The WORST position to sleep in, and unfortunately one of my personal favorites, is on your stomach. Laying on your stomach puts your spine in a position of relative extension. This does not allow your intervertebral discs to replenish with water and nutrients throughout the night.
• When sleeping on your side use one pillow under your head and one pillow between your legs to obtain an optimal spinal alignment. Some people also benefit from a towel roll under their side.
• The most common mistake when sleeping on your back is having pillow after pillow piled up under your head. Ideally, only one pillow should be used under the head and one under the knees.
• Choose a medium-firm mattress. The softest pillow top mattresses often cause you to sink into a slouched posture.

(MSN Health and Fitness)

References:
(1) Physical Therapy April 1996 vol. 76 no. 4 403-408