Playing in the Leaves is Fun, Raking Can Be More than a Chore

Raking leaves is one of those one-sided, repetitive activities that could upset the usual, happy balance in our backs.  Muscles in our back fire in unison to maintain our posture and allow us to do work, but toil in a manner that overworks one side, and this could lead to a real stiff back.

• First, beware working predominantly on one side of the body, like when raking, digging, loading the dishwasher, placing groceries in your car, or putting a child into a car seat.  If you are raking or digging, try to periodically switch the side of your body, where you are working. If you are raking, specifically, alternate between raking front to back and side to side (across your body), to prevent any one group of muscles from fatiguing.
• Split loading activities like packing the car’s truck or bagging those colorful leaves into separate squatting and bending movements.  Avoiding motions that simultaneously twist and bend the low back can help you steer clear of back pain.  Bending and rotating at the same time puts the spine in a position of weakness and increases the chances of injury – this is the mechanism that leads to many disc injuries.
• When bending or lifting, bend your knees to lift with your legs.  The legs are the strongest muscles in your body and using the legs can save your back.

If you should happen to upset the delicate balance of muscles, joints, ligaments and tendons that allow for all our movements, remember I’m here at Matthews Chiropractic Center to help make everything work better again.  And, if just the thought of raking your leaves makes your back ache and pain-free is not your status quo, then chiropractic care could be your remedy.

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Pay Attention to What is Causing Your Pain

Muscle injuries can often become worse within 12 to 24 hours, so when we feel some minor pain, pulling, or tightness this could be the signal to back off. If your are working and lifting or move incorrectly and feel a twinge of pain or something pop, then stop and take it easy. Those who soldier on and figure that it will be okay, many times are the same folks who come crawling in wondering what caused their pain.

Treat With Heat Later, Not First

While it initially feels good and often loosens in the short term, using heat (heating pad, hot bath/shower, hot tub) should be avoided within the first 48 hours after an injury to the low back. If your pain is strong and you are having a hard time finding a comfortable position, try to lie on your back (on a firm surface) with your knees bent. Some patients are comfortable lying on a couch with their legs hanging over the arm (bent knee position).

Some basic tips to follow:

1. Do not use heat
2. Apply ice for 20mins each hour (paper towel between ice & skin)
3. Avoid strong or excessive (painful) stretching
4. Rest in a comfortable position, try to walk slowly periodically
5. Present to Matthews Chiropractic Center for chiropractic care

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4 Tips for Desk Jockey Comfort

1. Maintain Good Posture / Ergonomics

Make sure that your back is supported by your chair^[3], Use a foot rest, Make your hips higher than your knees using a stress wedge or tilt the back of the seat slightly higher than the front, If you recline your backrest also tilt the seat backwards^[4].

2. Postural Breaks / Change Position

Take regular breaks from sitting, Get up to stretch and walk every 30 minutes, Change the height of your chair periodically, Do some work standing, Sit on an exercise ball at your desk.

It’s easy to get lost in your work. Some patients set timers that remind them that they should get up and take a walk. Your best work happens when you are relaxed and feel good. Don’t press on when your body tells you it’s time for a break. Do so and you will be better for it.

3. Core Strengthening / Conditioning

Muscles of the back and core fire constantly to maintain stable, upright/sitting posture. Eventually, these muscles can become tired and that makes the back sore and prone to injury. Therefore, strengthening and stretching muscles of the core and deep muscles of the back can help prevent pain and low back injury.

I would recommend starting with 4 exercises that require no equipment:

• Cat-Camel
• Curl-up
• Side Bridge
• Bird Dog

Descriptions of these exercises can be found at the American Council on Exercise website.

4. Chiropractic Care

The dangers of prolonged sitting are well documented. In fact, it has been shown that sitting changes the curvature of the spine and increases pressure in the discs^[5][6]. Chiropractic treatment in my office can help combat the muscular pain and spinal fixation that result from maintaining the spine in stressful postures.

A basic rule of thumb is if it hurts, it needs to move. Drink lots of fluids, take breaks, stretch it out, and as a part of a wellness program get chiropractic adjustments.

Do you have a tip or story you’d like to share about fixing the workplace to better suite your back? Please share them with us.

1. Kyphosed seated postures: extending concepts of postural health beyond the office. Pynt J, Mackey MG, Higgs J. J Occup Rehabil. 2008 Mar;18(1):35-45.
2. The response of the nucleus pulposus of the lumbar intervertebral discs to functionally loaded positions. Alexander LA et al. Spine. 2007 Jun 15;32(14):1508-12.
3. Effectiveness of a lumbar support continuous passive motion device in the prevention of low back pain during prolonged sitting. Aota Y et al. Spine. 2007 Nov 1;32(23):E674-7.
4. Lumbar spine curvature during office chair sitting. Lengsfeld M et al. Med Eng Phys. 2000 Nov;22(9):665-9.
   
5. Lumbar lordosis. Effects of sitting and standing. Lord MJ et al. Spine. 1997 Nov 1;22(21):2571-4.
6. Ergonomics of posture–review of various problems of standing and sitting posture. Grandjean E, Hünting W. Appl Ergon. 1977 Sep;8(3):135-40.

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1. How did I hurt my back?