Back Safety: Don't Twist and Shout
By Desirea D. Caucci, PT, DPT
The experts know what causes backaches and you probably have heard it all before but we all need to hear it
again and again and again for it to sink in. Frequent bending and lifting are the main culprits, but twisting makes
it worse.
So, how can we prevent future backaches? Pay attention to your body movements for just one day and count
how many times you bend over or bend forward to reach for something, lift objects from the floor and twist. It
takes just one wrong movement and you’ll find yourself on the ground in pain. Still, you can lessen your chances
of trouble by taking a few simple steps.
Here are some tips for taking better care of your back:
With back pain being the number one on the list of disabling injuries, I suggest you start taking these pointers
seriously, or you might be my next patient!
* Some tips taken from the US Department of Labor
By Desirea D. Caucci, PT, DPT
The experts know what causes backaches and you probably have heard it all before but we all need to hear it
again and again and again for it to sink in. Frequent bending and lifting are the main culprits, but twisting makes
it worse.
So, how can we prevent future backaches? Pay attention to your body movements for just one day and count
how many times you bend over or bend forward to reach for something, lift objects from the floor and twist. It
takes just one wrong movement and you’ll find yourself on the ground in pain. Still, you can lessen your chances
of trouble by taking a few simple steps.
Here are some tips for taking better care of your back:
- If you sit most of the day at work, be sure to move around regularly and take frequent breaks to
stretch your back and legs.
- Watch your posture while sitting and while standing. Keep the things you use most often on your desk or
at your workspace closest to you to avoid frequent reaching and twisting. When standing, move your feet
to turn and reach instead of planting and twisting for it.
- Minimize bending over.
- Don’t reach too far. If something is out of reach don’t stretch for it; move closer or get a stool if it is too
high.
- If you stand for long periods, use a stool to rest one foot, switching feet frequently. You should also
engage your abdominal muscles by pulling your belly button toward your spine to support your back.
- Exercise regularly. No brainer.
- Keep your weight under control. Extra pounds greatly increases the forces on your back, especially when
combined with bending and twisting.
- When taking road trips, stop hourly to stretch. Also consider a back support in the car and at the office.
- When lifting heavy objects from the floor, spread your feet shoulder-width apart, bend your knees,
tighten abdominal muscles, squat and lift with your legs, keeping object as close to your body as possible.
- To lift a very light object, it is best to lean over while extending out one leg behind you to equal out the
forces on the spine.
With back pain being the number one on the list of disabling injuries, I suggest you start taking these pointers
seriously, or you might be my next patient!
* Some tips taken from the US Department of Labor
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