Lift Safely!

Wait, Wait, Wait.... Before you lift that...

THE DIFFERENCE IN THIS ADVICE IS THAT IT’S “SKY HIGH”

It really doesn't matter how big or small or light or heavy the item is you want to pick up, it is still possible for you to injure yourself, or contribute to an underlying back problem if it isn't done properly.

So, before you lift, here are a few important rules to follow:

Bend at the knees and hips, not at the lower back: You have probably heard this a million times, but it is critical. When you bend at the waist and try to lift by straightening back up, your spine has to not only lift the load, but also the weight of your upper body. This puts tremendous pressure on the lower back, leaving you at risk for injury. It also increases the load on the discs so much that it could cause disc damage, even herniation's.

Keep the weight close to your body: stand as close as you can to the load, and once you lift it, hug it as close to your body as you can. This will increase you stability, but also keep the stress on your spine minimal.

Eyes to the Sky: Once you have control over the load, you want to lift keeping your eyes looking up to the sky. This reinforces the 3 curves of the spine, and lessens the force placed on it. A balanced back, with its normal 3 curves, keeps the spinal muscles active so they can share the load placed on the bones, ligaments and discs. Helping to decrease the risk for injury.

With the EYES TO THE SKY you’ll see that if the load is too great for you won’t be able to lift it.

Limit Twisting: Twisting your torso while you are carrying or moving a load increases the stress on the spinal discs, joints and muscles, potentially causing muscles spasms. If you need to change directions, do so by pivoting your feet around, moving your entire body as one. This will protect you from a potentially debilitating back injury.

Ask for help: Never, ever be afraid to ask for help. Know your own limitations. If you attempt to lift an object and it feels to heavy, get someone to assist you in moving it. Just make sure that you tell that person how to lift properly so they don't get injured themselves.

Lower back pain accounts for most workplace injuries. Applying these ergonomic principles can help to decrease the occurrence of lower back injuries in the workplace. If your company does not have an ergonomics program in place, ask us how we can help you, or help your company implement one and prevent injuries.

Lift Safely!

Doc Bacon

Posture of the Aging- Are you Starting Early or Do You Hold Your Head Up High?

Time to Think with Dr. Bacon: Posture of the Aging-Are you Starting Early or Do you Hold Your Head Up High?

The posture of the elderly does not start when you get old, it is acquired over time.

When I think of the aging posture I think of my grandfather. He fit perfectly into his chair, where he spent all hours of the day and night watching TV. When he did stand up, it looked as though he still fit perfectly into that recliner.

I went to this place for lunch the other day (it happens that a lot of younger people eat lunch there) and I couldn’t help but notice the posture of the attractive young men and ladies with their whole lives ahead of them. They were quite fit, but their heads were way out in front of their shoulders (forward head posture) and their hips were clearly in front of their shoulders and arches.

It was so obvious that the pelvis had adapted to the forward head posture, since the hips were under the head. I’m sure most doctors won’t notice that when these people get cold in the winter their lungs fill up with fluid and they get more colds and recover more slowly. No one will attribute it to their posture. If you see them running around or playing sports, if you pay attention you will see the kids with the forward head posture get winded quicker as well.

As they age, they develop neck and shoulder problems, as well lower back, hip, knee and ankle problems. Almost no one will look at their “posture of the elderly” because they aren't old yet. By the time do get old, many if not most will clearly fit perfectly into recliner, ready to watch TV into oblivion.

Most all will have substantially reduced vital capacity very early in life. Vital capacity is the amount of oxygen you are capable of taking in with maximum inhalation. Don’t forget this is measured when you are trying. When you are not trying-breathing normally-the depth of the breath is remarkably less than ideal. This is shallow breathing. This is commonly caused by postural stress on the rib cage. It clearly reduces vital capacity as it strains the breathing mechanism.

Almost all the chemical processes necessary to sustain life in the body are “oxidative” or require oxygen. That is one of the reasons why older folks feel so much better with a little exercise.

One of the simplest ways to exercise is to do use the wobble seat and perform a series of exercises on it. Not only will it help you get oxygen into your system, it will also bring nourishment to the spinal system (discs, muscles, tendons and ligaments).

To work on your posture, put your finger tips on the very lowest ribs on the front of the body. Now, simply raise these ribs upward and outward. Be absolutely sure that you do not tighten up your gluteal’s (butt muscles) or your shoulder muscles. This is all accomplished by not moving anything other than the lower ribs. Now, make sure you let your breath out without lowering the ribs. Next, try to walk-while breathing- and keep the lower ribs up and out for as long as possible.

Every time you see someone with slumped over posture or forward head posture- do this exercise. In 4-6 months you’ll see it feels much better to do this and much worse when you slump. You will notice that it will take less effort to stand up straight than it does to slump- and you will notice you are breathing easier.

Breathe well and straighten up!

Doctor Bacon