Month 2 at Performance Health Center! I am loving my work here. Treating patients every day and watching their pain levels decrease and their functional ability increase, is an amazing thing to be a part of.
Spring is finally here! This month I want to talk about outdoor chores. I have already had so many back pain complaints from people working hard outside for hours doing chores such as gardening, raking, lawn mowing etc.
Quick tips from your chiropractor for all your outdoor chores:
#1: STRETCH FIRST. Stretching prevents injury. Think “long and strong.” Long muscles are strong muscles. Short/tight muscles are weak, and vulnerable to rips and tears. Stretch for at least 5 minutes, ideally 10 before physical work.
#2: Have a seat! Winston Churchill said “Why stand when you can sit?” Bending over puts ½ your body weight on your low back, that’s 100lbs for the average person. Sit on a low stool for ground level activities. Have your legs and hips open, and knees and feet turned out, away from your body. Then lean forward and work between your knees. In this position, always support your upper body weight with your elbows on your knees.
#3: Knee pads! A pillow, blanket, something thick/foam-like material if you are working on your knees for long periods. Example, tending your garden.
#4: Switch sides! Don’t rake your entire lawn on your dominant side. If you start on your right side, switch to the left in 5 min, then switch back. This will balance out the physical demand you are putting on your body.
#5: PUSH don’t pull. We are strongest when we get behind something and push it forward. We are vulnerable when we pull something heavy. Pulling puts excessive strain on your back, neck and shoulders, your body has to fight to keep something from slipping or tearing. When mowing your lawn for example, or anything that involves moving a heavy object across the ground/floor, please always PUSH!
From all of us at Performance Health Center, have a great Spring! See you next month!
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