Everyone knows but do we all take the time to really think and stop lifting with our legs. Improper lifting form is probably one of the most common causes of back pain in our country, even if it doesn't occur right away we can have long lasting effects.
If you have ever "thrown out" your back while doing a seemingly simply task -- lifting a package, moving a piece of furniture, carrying a child -- you have learned firsthand the importance of safe lifting techniques for protecting your back. Safe lifting is easy to learn, simple to do, and may be one of the most important skills you will ever learn. Safe lifting techniques keep your back in balance and can protect you and your back from accidental strain and overload. It makes sense -- to keep your back working smoothly and problem free, lift right.
1) Visualize the load: The first step in safe lifting is thinking. "Can I lift it by myself?" "Can I hold it close to my body?" If the load is manageable, then follow the remaining tips.
2) Tuck your pelvis: By tightening your stomach muscles, you can "tuck" your pelvis to keep your back's three curves in balance.
3)Bend you knees: Bend your knees instead of your waist (even if you are only getting a pencil off the ground). Let the large muscles in your legs support your back and carry the weight.
4) "Hug" the load: Try to hold the object you're lifting as close to your body as possible, as you gradually straighten your legs to a standing position. Try this exercise out at home, hold a gallon of water/milk/juice out in front of you with arms extend. Then hold the same object "hugged" into your body. How long were you able to hold the object in both positions?
5) Avoid Twisting: This one I can not stress enough, and it goes with everything we carry. Twisting while you lift or carry increases the load on your spine and can lead to serious injury. To avoid twisting be sure that your knees and torso are moving in the same direction when lifting.
optimalwellnesstx.com
Just a few thoughts on the body and function of the nervous system as it relates to your health. I am a wellness chiropractor in Austin TX and just want to share my knowledge with you. This blog isn't just about chiropractic.
Wednesday, June 20, 2012
Thursday, June 7, 2012
Just say No! To surgery that is...but still applies to the DARE slogan.
Low back pain is the second leading reason for patient visits to their primary care physician; up to 90% of people suffer from it at least once in their adult lives. A recent review of related studies in the Journal of Back and Musculoskeletal Rehabilitation showed that the highest rate of back surgery in the developed world is in the U.S., with the most common surgical procedure of the lower spine being removal of disc herniation. Despite these statistics, the cause of low back pain remains elusive and there is conflicting evidence over the best form of treatment.
The authors of this literature review evaluated studies on current surgical and nonsurgical treatments for lumbar (low back) disc herniations, to determine the short- and long-term results of each. Several different approaches were discussed.
No statistical difference was noted in long-term outcomes between surgical and nonsurgical options for low back pain treatment. Only short-term relief of hip pain was shown as more successful through surgical intervention. (Note: Recent studies in the literature have shown comparable results between nonsurgical and surgical approaches to hip pain.) The authors recommend that aggressive rehabilitation combined with pain control may be the best treatment option for low back pain.
Surgery remains a controversial treatment option for low back pain. When you consider the costs and complications associated with surgery, almost any option may be better.
Memmo PA, Nadler S, Malanga G. Lumbar disc herniations: A review of surgical and non-surgical indications and outcomes. Journal of Back and Musculoskeletal Rehabilitation 200: 14(3), pp 79-88.www.optimalwellnesstx.com
Saturday, June 2, 2012
The second part about the 13 reasons to get adjusted...
As the title says this is the end of what I posted a little while ago. I thought I would break it up so the post wasn't long.
7. MORE BALANCED CHEMISTRY
The proper balance of your body's chemistry is unique for you. Only the innate wisdom of your body knows exactly what it should be (no you were not born with a lack of aspirin in your body). People can only guess. The organs, glands and cells of the body must be working properly to produce just the right amounts at just the right time. Your nervous system is critical in the coordination of that function.
8. MORE HOURS in YOUR DAY
How can you get more than 24 hours a day from chiropractic visits, especially when the visit itself is going to take up some of your time? Well, time-management experts will tell you that it is the efficient use of your time, not the total number of hours that is the issue. If you mind and body are working as well as they possibly can, you will be more efficient and more than make up for the time it takes to visit your chiropractor.
9. INCREASE INCOME EARNING CAPACITY
What? No way!!! Lets think about this logically. If you had more energy, clearer thinking, a better ability to handle adversity, more alertness, and were more efficient and physically, mentally, and emotionally functioning at a higher level, you work more, work harder, get a better job or possibly a promotion, or even start a business of your own (which many say is the only way to become finically independent.) So yes we are taking a long route but it does make sense.
10. IMPROVED RELATIONSHIPS
Why is it some people seem to be able to get along with people that you cannot stand? Perhaps it is you! If you were functioning at a higher level, if your body chemistry was balanced, perhaps you could handle them better and not be bothered by whatever it is about them that affects your relationship. Even better, get them to a chiropractor and you could, perhaps, become best of friends.
11. IMPROVED PERFORMANCE
With an improved nerve supply, all your performance levels will be elevated. Whether that improvement is enough to make a difference is an individual matter. As the advertisement says, "Results may vary." But why not try this safe treatment. However, getting adjusted and doing some other healthy things will have a cumulative effect and result in noticeable changes. It just makes sense to do everything possible to improve performance, including having a good nerve supply.
12. BETTER DIGESTION
There are probably hundreds of reasons why certain food affect certain people. Most times, the cause can be traced back to the inability of the body to handle that food. If it was the food, then it would effect everyone negatively. There are many reason why your body, in general, and your nervous system, in particular, may not work properly. One of those reasons, an interference in the nervous system due to vertebral subluxation, can be addressed by regular visits to the chiropractor.
13. ENJOY LIFE MORE
The bottom line is to have a happier and more fulfilled life. If you see improvement in the areas above and on the last post, your life has to be more enjoyable. Even some of the things you do not enjoy now could become more pleasurable and rewarding.
7. MORE BALANCED CHEMISTRY
The proper balance of your body's chemistry is unique for you. Only the innate wisdom of your body knows exactly what it should be (no you were not born with a lack of aspirin in your body). People can only guess. The organs, glands and cells of the body must be working properly to produce just the right amounts at just the right time. Your nervous system is critical in the coordination of that function.
8. MORE HOURS in YOUR DAY
How can you get more than 24 hours a day from chiropractic visits, especially when the visit itself is going to take up some of your time? Well, time-management experts will tell you that it is the efficient use of your time, not the total number of hours that is the issue. If you mind and body are working as well as they possibly can, you will be more efficient and more than make up for the time it takes to visit your chiropractor.
9. INCREASE INCOME EARNING CAPACITY
What? No way!!! Lets think about this logically. If you had more energy, clearer thinking, a better ability to handle adversity, more alertness, and were more efficient and physically, mentally, and emotionally functioning at a higher level, you work more, work harder, get a better job or possibly a promotion, or even start a business of your own (which many say is the only way to become finically independent.) So yes we are taking a long route but it does make sense.
10. IMPROVED RELATIONSHIPS
Why is it some people seem to be able to get along with people that you cannot stand? Perhaps it is you! If you were functioning at a higher level, if your body chemistry was balanced, perhaps you could handle them better and not be bothered by whatever it is about them that affects your relationship. Even better, get them to a chiropractor and you could, perhaps, become best of friends.
11. IMPROVED PERFORMANCE
With an improved nerve supply, all your performance levels will be elevated. Whether that improvement is enough to make a difference is an individual matter. As the advertisement says, "Results may vary." But why not try this safe treatment. However, getting adjusted and doing some other healthy things will have a cumulative effect and result in noticeable changes. It just makes sense to do everything possible to improve performance, including having a good nerve supply.
12. BETTER DIGESTION
There are probably hundreds of reasons why certain food affect certain people. Most times, the cause can be traced back to the inability of the body to handle that food. If it was the food, then it would effect everyone negatively. There are many reason why your body, in general, and your nervous system, in particular, may not work properly. One of those reasons, an interference in the nervous system due to vertebral subluxation, can be addressed by regular visits to the chiropractor.
13. ENJOY LIFE MORE
The bottom line is to have a happier and more fulfilled life. If you see improvement in the areas above and on the last post, your life has to be more enjoyable. Even some of the things you do not enjoy now could become more pleasurable and rewarding.
Poor us, bones? Not a clever skeleton joke...
Osteoporosis, or porous bone (get it now), is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine, and wrist, although any bone can be affected. It is often called a "silent disease" because bone loss occurs without symptoms. People may not know that they have osteoporosis until their bones become so weak that a sudden strain, bump, or fall causes a fracture or a vertebra to collapse. Collapsed vertebrae may initially be felt or seen in the form or severe back pain, loss of height, or spinal deformities such as kyphosis or stooped posture.
Osteoporosis is a major public health threat for an estimated 44 million Americans, or 55 percent of the people 50 years of age or older. In the U.S.. 10 million individuals are estimated to already have the disease and almost 34 million more are estimated to have low bone mass, placing them at increased risk for osteoporosis.
Of the 10 million American estimated to have osteoporosis, eight million are women and two million are men.
By about age 20, the average woman has acquired 98 percent of her skeletal mass. Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later. There are five steps which together can optimize bone health and help prevent osteoporosis.
Osteoporosis is a major public health threat for an estimated 44 million Americans, or 55 percent of the people 50 years of age or older. In the U.S.. 10 million individuals are estimated to already have the disease and almost 34 million more are estimated to have low bone mass, placing them at increased risk for osteoporosis.
Of the 10 million American estimated to have osteoporosis, eight million are women and two million are men.
By about age 20, the average woman has acquired 98 percent of her skeletal mass. Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later. There are five steps which together can optimize bone health and help prevent osteoporosis.
- A balanced diet rich in calcium and vitamin D
- Weight-bearing and resistance-training exercises
- A healthy lifestyle with no smoking or excessive alcohol intake
- Talking to one's healthcare professional about bone health
- Bone density testing and medication when appropriate
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