Lift Right

Bend your knees to lift with ease. From moving planters to picking up paint cans, lifting correctly is key to preventing injury.

Here are a few tried and true rules for lifting safely and preventing back injury:

1. Stand close to the load to be lifted.

2. Place your feet shoulder width apart.

3. Bend your knees and keep your back straight.

4. Squat down to the level of the object and test the weight of the load.

5. Ask for help if the load is too heavy or awkward!

6. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

7. Keep the load close to your body.

8. Never twist your body while turning and carrying the load.

9. Pivot to turn in the direction you want to move toward.

10. Bend your knees and slowly lower the load to its new location.

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How to Lift Your Luggage

Ontario Chiropractic Association (OCA)

 

In the flurry of packing for a vacation or business trip, it’s easy to get carried away and pack every­thing but the kitchen sink into your suitcase and carry-on. But over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders.

 

The good news is many of these injuries can be easily prevented. The following tips can help take the pain out of your vacation:

 

Choosing your luggage:

• When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
• Choosing a bag with wheels and a handle can go a long way to lighten your load.
• A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.

Packing your luggage:

• Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
• When possible, place items in a few smaller bags, instead of one large luggage piece.
• Ensure your carry-on luggage does not weigh more than 10 to 15 per cent of your body weight.
• Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.

Lifting and carrying your luggage:

 

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.

• Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead com­partment, first lift it onto the top of the seat.
• When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.
• Bend at the knees and let your leg muscles, rather than your back, do the lifting.
• Hold the load close to your body.
• Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
• Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
• Try to carry light pieces in each hand rather than a single heavy item on one side.
• If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
• If using a duffel or shoulder bag, switch sides often to reduce strain.

Safe Gardening Tips To Prevent Injury
By:  Dr. John A. Papa, DC, FCCPOR(C)

 

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple rules and precautions that can be followed to help avoid and prevent injury during the gardening season.

 

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, forearm and wrist stretches.

 

2.    Use the right tools:  Make sure you select the correct tool for the task to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools, which are lightweight with long padded handles and spring action mechanisms that can reduce strain and effort.

  

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

 

4.    Alternate activities and change positions:  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

  

5.    Preparing for the elements and pacing:  Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.  To protect from sun exposure, apply sunscreen, wear a wide-brim hat and drink plenty of water.  Wear loose and comfortable clothing. Know your physical limits. Stop gardening immediately if you feel chest pain or persistent back or joint pain.

 

In the event that you suffer a back, neck, or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of muscle and joint pain.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Protecting Your Back During The Winter Season
By:  Dr. John A. Papa, DC, FCCPOR(C)

The winter season is upon us and extra precaution must be taken as snow removal and icy walking surfaces can contribute to an increased risk of back injuries.  Included below are some useful tips that can be followed to help keep your back healthy and injury free this winter season.

1.   Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block, can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretches and exercises for the back.

2.    Push, don’t lift:  Push the snow to one side and avoid lifting.  If you must lift, keep the shovel close to your body and avoid twisting and turning by positioning yourself to lift and throw straight at the snow pile.  Be sure to lift slowly and smoothly and do not jerk with your lifts.

3.    Bend the knees, keep the back straight and brace:  Use your knees, legs and arm muscles to do the pushing and lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.

4.    Use the right shovel:  Use a lightweight, non-stick, push-style shovel.  Separate your hands as much as possible on the shovel handle for better leverage against the weight of the snow.

5.    Dress for the job:  Wear warm clothing to protect yourself against the elements.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

6.    Don’t let the snow pile up:  Removing small amounts of snow on a frequent basis is less strenuous in the long run.

7.    Watch the ice:  Caution should be exercised around icy walkways and slippery surfaces.  Intermittent thaws and subsequent freezing can give way to ice build-up under foot increasing the risk of back twisting, slips and falls.  Coarse sand, ice salt, ice melter, or even kitty litter can help give your walkways and driveways more traction.

8.    Take a break:  Know your physical limits.  If you feel tired or short of breath, stop and take a rest.  Make a habit to rest for a moment every 10 or 15 minutes during shoveling.  This is especially important if the snow is wet and heavy.  Stop shoveling immediately if you feel chest or back pain.

In the event that you suffer a back injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of back pain.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Ah, The Great Outdoors

Did you ever notice that canoes don’t come with backrests?  Or ergonomically designed seats?  What about sleeping bags – where’s that lumbar support?  Well, it may not be the most comfortable way to travel, but for many people, camping and canoeing are what summer is all about.  For those of you who love the great outdoors, follow these tips to help prevent back pain and injury:

• Check out an outdoor supply store for equipment that can make the trip easier on your back.  Ask about fold-up chairs with back supports, pads to cushion your sleeping bag, and backpacks that provide good support.

• Once a pack is full, it’s quite a load on your back and shoulders.  Make sure the weight of your backpack is evenly distributed. Pack any hard, bumpy or odd-shaped items on the outside, so they don’t dig into your back.  Use a pack with wide, padded straps, and adjust them so the pack sits tight against your back.  This will reduce strain on your back, shoulders, and neck.

• Always bend your knees to lift packs and other equipment.  When taking a canoe off the car, bend your knees as you lower it to the ground.  When lifting the canoe, make sure your feet are firmly planted, bend your knees, and try to keep your spine from twisting as you raise it over your head and slide it onto the roof.

• When you’re hiking or canoeing, stop and stretch at least every hour to prevent stiff, sore muscles and joints the next day.

10 TIPS FOR KEEPING YOUR BACK HEALTHY

1.  Exercise regularly

2.  Follow a healthy diet

3.  Maintain good posture

4.  Stretch your spine before and after sports

5.  Don't overload your backpack or shoulder bag

6.  Stretch your legs and back after each hour of sitting

7.  Never cradle the phone between your neck and shoulder

8.  Sleep on your back or side, not on your stomach

9.  Invest in a good chair, pillow and mattress - it's worth it!

10.  Have regular spinal check-ups

Have fun, but watch your back!

                                                                                                         

Activities that jolt your spine can cause pain and injury to your back.

These include waterskiing, jet skiing, cross-country biking, dirt biking, and horseback riding.

Enjoy yourself, but take it easy.

Always wear the right protective equipment.

And check with your chiropractor to see if these activities are right for you.

http://www.chiropractic.on.ca/