Everyday Activities That May Be Hurting Your Back

By Dr. John A. Papa, DC, FCCPOR(C)

80% of all Canadians will suffer at least one significant episode of back pain in their lives.  Back pain prevention can go a long way in reducing the risk of injury.  Below are some tips on how to overcome some of the common everyday activities that can contribute to back pain.

1.    Improper lifting is a risk factor associated with back pain. There are several strategies that should be employed during lifting activities.  Maintaining the natural curve/hollow (lordosis) of your low back is important, as this is its strongest and most secure position.  Avoid awkward postures such as bending, reaching, and twisting/turning.  Whenever possible, you should square your body toward the object being lifted, turn your whole body by moving your feet, and keep the object close to your body.  Contracting your abdominal muscles during lifting, lowering, and moving activities improves spinal stability, referred to as bracing.  You should also bend at the legs and not the waist, lifting slowly and smoothly, not jerking.  Minimizing lift load and exposure, taking mini-breaks, and job rotations can be helpful.  The use of assistive devices such as dollies, handgrips, and pull carts is also recommended.

2.    The physical strain of sitting.  People who sit for prolonged periods of time may adopt a poor posture that includes losing the natural hollow of the low back, along with rounding or slouching of the upper back and shoulders.  These less than ideal positions put cumulative compression and strain on the spine.  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes to make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.

3.    Working in stooped positions.  When we keep our backs in a neutral/straight position, the mechanical load on the spine is considerably lower than when your back is bent forward.  Many activities around the home and workplace cause you to bend forward and stoop.  The longer you work in these forward bent positions, the more likely you are to experience back problems.  In order to minimize the risk of injury, you should interrupt the stooped position at regular intervals before pain starts.  Trying to find alternative ways of completing tasks without stooping is ideal.

4.    Smoking contributes to an increase in spinal problems.  Smoking has been shown to decrease bone mineral density and increase the risk of osteoporosis and future fractures.  The reduced blood circulation found in smokers deprives spinal tissues of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Exposure to secondhand smoke during childhood may also increase the risk of developing back problems later in life.

5.   Lack of physical activity de-conditions the body.  This makes us more susceptible to cumulative spinal strain and injury.  Regular exercise increases our functional capacity to withstand occupational, recreational, and everyday stresses on our back more efficiently, thereby minimizing the risk of injury.

For some, back pain can be dramatically minimized or avoided; while for others it needs to be managed so that its negative effects on activities of daily living can be reduced.  If you are suffering from back pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy, exercises, and back sparing strategies specifically for your circumstance.  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.

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 tips that can help you avoid and prevent injury during the gardening season.

1.  Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.    Use the right tools for the tasks 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.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

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.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.    Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  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.

Daily Routine Can Be A Pain

Ontario Chiropractic Association

Your daily routine can be a pain … literally

We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And, believe it or not, this can have serious consequences on your back health. In fact, back pain sends more patients to doctors than any condition other than the common cold.¹ Here are some common activities that negatively impact Canadian’s back health:

 

Scenario	How to fix it
Commuting1: just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back.  Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind2.	How to fix it: be sure to sit at a 90 degree angle and don’t fully extend your legs. Move your seat up to allow yourself to sit up straight. Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.
Work life: did you know sitting puts 40 per cent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk1.	How to fix it: practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor. Also, ensure your workspace is set up to enable frequent breaks from sitting, like getting up to go to the printer and taking phone calls while standing.
Carrying your belongings: when you’re carrying a heavy purse or laptop bag, your shoulders become out of line.  This can cause your muscles to ache and throw your spine out of line1.	How to fix it: reduce the number of items you carry with you. Also consider using a backpack to help distribute the weight of your load evenly across your body.  This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.
Improper lifting: you’re not alone if you have strained your back while lifting heavy boxes. Lifting heavy items improperly can put undue pressure on your spine3  and even cause spinal disc injury4.	How to fix it: picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.

1. http://www.prevention.com/health/health-concerns/habits-cause-back-pain
2. Commuting to work. Statistics Canada – http://www12.statcan.gc.ca/nhs-enm/2011/as-sa/99-012-x/99-012-x2011003_1-eng.cfm
3. http://backandneck.about.com/od/ergonomics/tp/3badbackmoves.htm
4. http://www.spine-health.com/conditions/sports-and-spine-injuries/avoid-back-injury-right-lifting-techniques

Everyday Activities That May Be Hurting Your Back

By Dr. John A. Papa, DC, FCCPOR(C)

80% of all Canadians will suffer at least one significant episode of back pain in their lives.  Back pain can negatively impact an individual’s work, recreational, and social life.  Back pain prevention can go a long way in reducing the risk of injury.  Below are some tips on how to overcome some of the common everyday activities that can contribute to back pain.

 

1.    Improper lifting is a risk factor associated with back pain. There are several strategies that should be employed during lifting activities.  Maintaining the natural curve/hollow (lordosis) of your low back is important, as this is its strongest and most secure position.  Avoid awkward postures such as bending, reaching, and twisting/turning.  Whenever possible, you should square your body toward the object being lifted, turn your whole body by moving your feet, and keep the object close to your body.  Contracting your abdominal muscles during lifting, lowering, and moving activities improves spinal stability, referred to as bracing.  You should also bend at the legs and not the waist, lifting slowly and smoothly, not jerking.  Minimizing lift load and exposure, taking mini-breaks, and job rotations can also be helpful.  The use of assistive devices such as dollies, handgrips, and pull carts is also recommended.

 

2.    The physical strain of sitting:  Most people that sit for prolonged periods of time will eventually adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching forward of the upper back and shoulders, and a forward head poking position.  This can lead to significant back pain as these less than ideal positions put cumulative compression and strain on the spine.  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes to make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.

 

3.    Working in stooped positions:  When we keep our backs in a neutral/straight position, the mechanical load on the spine is considerably lower than when your back is bent forward.  Many activities around the home and workplace cause you to bend forward and stoop.  The longer you work in these forward bent positions, the more likely you are to experience back problems.  In order to minimize the risk of injury, you should interrupt the stooped position at regular intervals before pain starts.  Trying to find alternative ways of completing tasks without stooping is ideal.

 

4.    Smoking contributes to an increase in spinal problems.  Smoking has been shown to decrease bone mineral density and increase the risk of osteoporosis and future fractures.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Exposure to secondhand smoke during childhood may also increase the risk of developing back problems later in life.

 

5.    Lack of physical activity de-conditions the body.  This makes us more susceptible to cumulative spinal strain and injury.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Regular exercise increases our functional capacity to withstand occupational, recreational, and everyday stresses on our back more efficiently, thereby minimizing the risk of injury.

 

Decreasing your risk for back pain is the first step in prevention.  For some, back pain can be dramatically minimized or avoided; while for others it needs to be managed so that its negative effects on activities of daily living can be reduced.  If you are suffering from back pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy, exercises, and back sparing strategies specifically for your circumstance.  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.

Lift Light To Shovel Right

Ontario Chiropractic Association (OCA)

Snow Shoveling

 

Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shoveling is often to blame.

 

But shoveling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:

Before You Start

• Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
• Dress in several layers so you can remove a layer as you get warm.
• Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
• Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
• Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go

Push, don’t throw.

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

 

Bend your knees.

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

 

Watch for ice.

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing

 

Once you’ve mastered safe snow shoveling techniques, you’ll be free to have fun and stay fit all winter.

Everyday Actitivities That May Be Hurting Your Back

By Dr. John A. Papa, DC, FCCPOR(C)

 

80% of all Canadians will suffer at least one significant episode of back pain in their lives.  Back pain can negatively impact an individual’s work, recreational, and social life.  Back pain prevention can go a long way in reducing the risk of injury.  Below are some tips on how to overcome some of the common everyday activities that can contribute to back pain.

 

1.    Improper lifting is a risk factor associated with back pain. There are several strategies that should be employed during lifting activities.  Maintaining the natural curve/hollow (lordosis) of your low back is important, as this is its strongest and most secure position.  Avoid awkward postures such as bending, reaching, and twisting/turning.  Whenever possible, you should square your body toward the object being lifted, turn your whole body by moving your feet, and keep the object close to your body.  Contracting your abdominal muscles during lifting, lowering, and moving activities improves spinal stability, referred to as bracing.  You should also bend at the legs and not the waist, lifting slowly and smoothly, not jerking.  Minimizing lift load and exposure, taking mini-breaks, and job rotations can also be helpful.  The use of assistive devices such as dollies, handgrips, and pull carts is also recommended.

 

2.    The physical strain of sitting:  Most people that sit for prolonged periods of time will eventually adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching forward of the upper back and shoulders, and a forward head poking position.  This can lead to significant back pain as these less than ideal positions put cumulative compression and strain on the spine.  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes to make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.

3.    Working in stooped positions:  When we keep our backs in a neutral/straight position, the mechanical load on the spine is considerably lower than when your back is bent forward.  Many activities around the home and workplace cause you to bend forward and stoop.  The longer you work in these forward bent positions, the more likely you are to experience back problems.  In order to minimize the risk of injury, you should interrupt the stooped position at regular intervals before pain starts.  Trying to find alternative ways of completing tasks without stooping is ideal.

 

4.    Smoking contributes to an increase in spinal problems.  Smoking has been shown to decrease bone mineral density and increase the risk of osteoporosis and future fractures.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Exposure to secondhand smoke during childhood may also increase the risk of developing back problems later in life.

 

 

5.    Lack of physical activity de-conditions the body.  This makes us more susceptible to cumulative spinal strain and injury.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Regular exercise increases our functional capacity to withstand occupational, recreational, and everyday stresses on our back more efficiently, thereby minimizing the risk of injury.

 

Decreasing your risk for back pain is the first step in prevention.  For some, back pain can be dramatically minimized or avoided; while for others it needs to be managed so that its negative effects on activities of daily living can be reduced.  If you are suffering from back pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy, exercises, and back sparing strategies specifically for your circumstance.  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.