Wrong Way To Load Dishwasher

Back trauma and future PAIN

There are two basic forms of trauma to the back: major trauma, such as a one-time event and repeated micro-trauma. The good news is that both can be avoided (at least most of the time).

Major back trauma can be avoided by proper body mechanics (every time), caution with activities (such as moving heavier objects), good technique with strenuous tasks, and a lifestyle focused on safety. PREVENTING FALLS is key!

Repeated micro-trauma can come from:
1. Poor posture over the years
2. Multiple minor back injuries
3. Limping for excessive periods of time
4. Obesity
5. A sedentary lifestyle/lack of exercise (starting early in life)
6. Improper bending, twisting and lifting
7. Playing certain sports

How to decrease BACK/NECK PAIN at work

Two easy ways to decrease back/neck pain at work are to improve your posture and to change positions more often.  So for those of you who sit at work most of the day, here are some legitimate excuses for getting away from your desk at least once every hour.

1. To go to the bathroom.
2. To get your morning coffee.
3. To refill your water bottle.
4. To get some fresh air.
5. To stand up and stretch (stand up and lean backwards at least 1-2 times).
6. To ask a coworker a question (instead of an email).
7. To walk around the building (it may be better not to do this every hour if you want to keep your job).
8. To rally up your lunch crew.
9. To simply rest your brain and eyes for a moment.
10. To talk on your cell phone briefly or to send a text (pending work regulations, of course).

If you have to sit most of the day at work, be sure to use low back support in your chair. If your work chair is not ergonomic, take the initiative to find or request a new one. Your back will thank you.

Daily tasks that cause LOW BACK PAIN

These are some specific types of injuries that cause low back pain.

1. Falls. Falling can cause numerous injuries, from broken bones to torn muscles/tendons to internal bleeding and worse. So do whatever it takes to prevent falling.
2. Lifts. Lifting wrong is a major cause of low back pain. The heavier the object you are lifting, the higher the risk for injury. So be sure to lift the right way, whether you are lifting a 5-lb. or a 50-lb. object.
3. Housework. Doing housework can easily cause low back pain if you do it incorrectly. So be sure to check your body mechanics with every part of your housework.
4. Yardwork. Similar to housework, yardwork also needs to be performed with caution and with intentionally good technique. This is especially true when working with heavier equipment or with strenuous outdoor tasks.
5. Exercise. Exercise is so important for improved health, and I recommend it to all my patients. However, I have also treated many patients who injured their backs from exercising. So be sure to learn the proper exercise techniques. Then check your technique every time you do the exercise.
6. Sports. Some sports injuries are pure, unavoidable accidents. But many are preventable, with proper warm-ups, stretching, staying warm (ex: baseball), shoewear (ex: running), slowly working up to higher levels, and/or sports-specific strengthening.

Over the next few days I will talk more about these areas in greater detail. Stay tuned! You do not have to live with low back pain if you take the necessary steps to prevent it!