Right and wrong way to pick up toys

Charging your cell phone and laptop

Unless you follow my blog regularly and have begun to think like a PT, you probably have never thought about body mechanics while plugging in your electronic devices. But everything you do can and should be done with good body mechanics so as to PREVENT PAIN! So here are some tips for the next time you plug in your phone charger.

1. Squat instead of bending your back. (You guessed right!)

2. Hold onto the bed or desk, kick one leg back behind you and perform a golfer's grab.

3. Try charging your phone in the kitchen or bathroom, where the plugs are higher.

4. Keep the phone connection piece (what's it called?) up on a table or chair instead of on the floor.

5. Use a desktop charging device.

6. Try to avoid outlets that are hidden behind furniture.

7. Be careful not to twist your back if the outlet is hard to reach. You may need to get onto your hands and knees. 

So think twice the next time you have to plug anything into the wall, and check your body mechanics! A lifetime of good choices will make your future less painful!

Prevent recurrent daily PAIN

"It hurts every time I..." Fill in the blank. What activity causes you some pain or discomfort every time you do it? Here are some examples:

1. Feeding the dog.

2. Blow drying your hair.

3. Playing tennis.

4. Running.

5. Working in the yard.

6. Picking up your child.

7. Sitting in a certain chair.

8. Closing the trunk of your car.

You get the idea. So can you think of something you do that causes pain regularly?

Here are the steps to fix it. 

1. Name the activity and the area of pain.

2. Think about how you do that activity. What about that activity causes you pain?

3. Think of ways to modify the activity to make it easier for you. Are you using the right body mechanics? How is your posture? Is there a tool you could use? Could you simply use two hands instead of one? Are you using a small muscle to do something a large muscle could do easily? Could you take a few rest breaks? Is there a stretch that helps? Brainstorm ways to modify the activity.

4. Test out the modifications to see what works the best. 

5. Implement your new way of doing the activity. Modify it as needed. 

6. Do it consistently for best results!

Why live with pain if you don't have to? Catch your pain before it is too late! If you catch it early, you can prevent it from becoming an injury.

Major Preventable Injuries

You hear about injuries and accidents every day. But are they truly accidents? Which ones could be prevented?

1. Burns
2. Falls
3. Diving accidents (esp. diving into shallow water)
4. Alcohol-related accidents
5. Unsafe driving
6. Rotator cuff tears
7. Back strains

Safety and injury prevention is your individual responsibility. If you truly want to live with minimal physical pain, you must practice safety at all times. This is true whether you are at home, at work, in the car or at the mall. Do not expect your employer to make your work environment or work station safe. Your manager will not be the one experiencing your pain if you get hurt at work. Do whatever it takes to keep yourself safe from these types of injuries. I do not want you to end up being my next P.T. patient, and trust me--you do not want that either.