As a
chiropractor, I thought what better topic to write about than
back pain. Rather than describe symptoms, diagnoses and treatments, I would like to start with prevention. In my clinic we see many acute and chronic cases of
back pain, however the education in my office relies heavily on having a proactive approach to health rather than a reactive one. So instead of waiting for an accident or injury to occur and then reacting, it is best to constantly educate yourself on your health and physically prepare your body for any unforeseen circumstances that may arise.
Based on the majority of cases I see, here are a few tips. However, do not accept these as the only ways to
prevent an injury. I encourage you, as I do all my patients, to become experts in your body and to lead a natural, healthy, proactive life.
Lift with your Legs. You have probably heard this a million times but the biomechanical evidence shows that if you lift and bend at the waist then extend or straighten up, this changes the body’s center of gravity and more importantly the alignment of the spine. This forces the spine, which is weaker than the combined muscle groups of the legs, to support the weight of the upper body and the weight of the load being lifted. Ouch! Instead, face the object you’re picking up straight on, bend at the knees, without the knees going in front of your toes, keep the back extended (straight), lift slowly and please use caution when it comes to the weight of an object.
Maintain a Healthy Posture. Many people feel that it is one sudden accident that causes an injury; unfortunately often times the spine is predisposed to an injury due to accumulated physical stresses placed on it day after day from bad posture. Whether you are sitting at your desk, standing or sleeping it is extremely important to be conscious and aware of the position of your spine. The most basic way to correct your posture is in a standing position arms at your side – visualize an imaginary line going straight down from your ear, through your shoulder, through your hip, knee and ankle. Better posture has many benefits in addition to preventing back pain and I will elaborate on this in future articles.
Maintain a Healthy Weight.This topic continues to be a major area of conversation in my office on a day-to-day basis. An easy equation I like to give my patients is that every pound you are overweight in your abdomen is close to ten extra pounds of weight on your spine. So, if you feel you’ve got five extra pounds in the abdomen, that’s fifty extra pounds on your spine. Find an exercise you enjoy, do it once or twice a week, walk two to three times a week and eat healthy, organic food that comes from mother nature.
As I stated in the beginning, these are just a few tips for being proactive in your quest for an optimal healthy lifestyle.
Yours in health,
Dr. Z
