backpain

Moving

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You’re moving, great news, right? While there is excitement with moving, relocating can also be highly stressful not only financially, but on your body as well. Especially when you do it yourself.

We all have boxes of hidden treasures that we’ve collected over the years. Boxes of books, knick-knacks, old magazines, dishes and other things that make for heavy lifting. Lifting heavy boxes and bulky furniture is enough to wear anyone down. That’s why it’s important to remember spine health during your move.

Back injuries can be very common during moves, the following are common mistakes people make during the moving process that can be avoided.

Mistakes people make when moving that irritate the spine:

Not warming up prior to lift: Cold muscles are prone to injuries. Before carrying boxes, stretch your arms, legs and hips to¬† warm up your body muscles and get them ready for a physically demanding day. Do stretches that mimic the muscle movements you’ll make when moving. Also take breaks through-out the day to stretch your muscles and hydrate.

Over lifting with back, bend twist: It’s important to know your limits when it coming to lifting boxes and heavy furniture. Beyond just knowing your limits, also be sure to use good body mechanics and ask a friend for help with heavy boxes and furniture.

Poor sleep: We’ve all been there, right? The night before you stayed up late to get those last kitchen cupboards empty, and stayed awake in bed mentally going through your checklist for moving day. As hard as it might be, be sure to get a full nights sleep prior to moving day.

Not stretching post activity: It’s important to stretch and stay active to keep blood flowing through your muscles.

Over relying on caffeine: So you didn’t get those eight ours of sleep, did you? Relying on caffeine to get you through the day isn’t a great idea. Relying on caffeine too much can have negative impacts on your body. Coffee, rather the caffeine in coffee can contribute to the build up of stress. Not to mention that “high levels of caffeine can affect your mood, leaving you angry.” (read more)

Extended driving: Unfortunately back pain and driving often go hand in hand. Prolonged periods of sitting in the same position with poor driving ergonomics can take a toll on your body. To prevent back pain from the long drive try to maintain a healthy posture as your drive. Adjust mirrors so there isn’t strain on your neck to use them. Considering using a lumbar support cushion and take regular breaks from driving.

 


Do this, not that for joint pain.

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Last week in the office we spoke with our patients about healthy foods to eat to avoid inflammation. Inflammation can not only be uncomfortable due to the bloating it causes, but also painful.

Other than the foods you eat, it may surprise you that many of our daily activities are causing us to be in pain as well. Most people associate their sore back and neck to the jog they completed this morning, or when they helped their friend move last weekend. While exercising without proper stretching and poor lifting form can cause pain, there are things we do each day that are contributing to our back and next pain as well.

How many of us have desk jobs? We spend 8 hours, 5 days week sitting at our desk and then we can’t wait to get home and plop down on the couch to watch TV or read a good book. And let’s be honest, isn’t the perfect Saturday one where we didn’t even have to change out of our pajamas? Netflix marathon, anyone?

What most of us don’t realize is that prolonged sitting all day, followed by more sitting/slouching at night is wreaking havoc on our backs. The leading cause of back pain is a sedentary lifestyle with poor posture.

A few of the most common posture mistakes happen when we’re:

Looking down at your phone screen, iPad or Kindle.
poor-posture-loking-down

Leaning forward playing video games in front of the big screen.
poor-posture-leaning-forward>

Sitting at a computer desk.
poor-posture-reaching-forward-with-your-arm

Talking on the phone (holding our phones to our ears).
poor-posture-holding-phone-to-ear

Let’s be honest – how many of us are guilty? Now that we’ve determined how easy it is to fall into posture habits that harm our back. Lets work on getting back on track! First and foremost, get moving! If you have a desk job, consider getting up once every 1/2 hour and walk around the office. When using your iPad or Kindle, how about getting a case that allows you to position the screen at different angles. You can adjust as needed. When sitting at the computer desk, avoid strain on your shoulders and upper back by keeping the keyboard and mouse closer to you.

Those are just a few suggestions on how to ease the strain on your back, but another huge aspect is exercise in general. Exercising not only reduces stiffness in your back, it also stretches, strengthens and repairs muscles that help support your back.

If you’re experiencing low back pain, then it’s time to come on in for a check. Chiropractors work hard not only to treat your pain but help find the cause of it. As with many other areas of your life prevention is key. Just like checking up with the dentist every six months and doing a yearly physical, a check up with your chiropractor can help keep you and your back in tip top shape! Visiting the chiropractor regularly can help to keep your spine in perfect alignment and prevent future aches and pains. We also retrain your muscles so you can hold the correct alignment longer.

PHOTO CREDIT:Start Standing