We all know that it’s easy to injure our backs and shoulders by lifting, pushing, or pulling heavy items. But did you know that you can cause just as much damage doing something as simple as picking up a pencil from the floor? Prevention is all about using the correct positions and body mechanics.
Appropriate body mechanics for lifting: Okay, you’ve heard this a million times, but lets do a quick review...
- When lifting an object the back must be kept in a slightly arched position. This places the muscles in a shortened, strengthened position. It also distributes the weight more evenly between the discs and facet joints.
- Place one foot in front of the other.
- Use your legs as much as possible. Your leg muscles are much stronger than your back muscles.
- Keep the object close to your body.
- Make
sure you assess the weight of the object before you attempt to lift.
Exercising and Stretching
Keeping the muscles of your shoulder, abdomen and back strong and flexible is a matter of simple stretches and exercises. Following are some sample exercises to get you started…Always consult your physician before beginning a new exercise program.
Hold each for 5 seconds, then relax and repeat.
- Sit
upright with your back well supported. Tuck your chin in towards your
chest as if you are trying to make a double chin. You should feel the
muscles in the back of your neck lengthening.
- Squeeze
your shoulder blades together by pressing your shoulders backward and
downward. Your arms will automatically rotate outward.
- Gently tighten your stomach muscles, pressing your low back into the floor. This exercise will strengthen your abdominal muscles, lengthen your low back muscles and help relieve muscle tension.
Injuries: What To Do
If you injure your back or shoulder, you may have pain immediately or not until hours or days later. Once an injury occurs, swelling follows. Muscle cramping or spasms may also occur. The best rules to follow are:
- Use ice directly on the injured site frequently for the first 48 hours
- Rest the injured part
- See a doctor for an examination
Your doctor may recommend physical therapy to assist in the healing process. Your therapists at Select Physical Therapy can help determine the root of the problem and teach you how to strengthen the appropriate muscles and maintain proper flexibility. We often find that what appears to be low back pain is sometimes pain originating in the pelvic region. Instability in the pelvic region can radiate pain to the lower back, buttocks, or down the leg, disguising the root of the dysfunction. Whether the dysfunction originates in the shoulders, back, or pelvic region, a physical therapist can develop a rehabilitation program specifically designed for you. Remember, back pain is not something you have to live with; learn how to prevent and treat it today!
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