Bad Form

I have been seeing a lot of people at the gym lately who need some help.  Lifting too much weight which in turn causes a breakdown in proper form, increasing the chance of injury and decreasing the benefits of the intended exercise.  I saw one guy doing bicep curls who kept his elbows flexed 90 degrees the whole time while rapidly moving his shoulders up and down with a total movement of about 2 inches.  This is really doing nothing to build the muscles that he is trying to work on.  Don't get me wrong - I think it is great that he is getting out there, but he should really go on Youtube or another website and do a search for proper workout techniques.  Most gyms have some kind of trainer on staff that can help also.  Remember, getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you. 

Lift Correctly or Don't Lift! 

     I have had a couple of patients in the last few months who have seriously injured their lower back by lifting their lawnmower, so I just wanted to post something to address improper lifting.  Lifting a bulky item can really cause some problems.  Even an item that really is not that heavy can overload the back if it is lifted improperly.  Big boxes, mowers, and large pieces of furniture should not be lifted by one person.  Their large size causes you to lift with your arms extended far forward and create a fulcrum effect which multiplies the forces on the lower back.  If the item is so large that it can not be lifted properly by yourself, then get some help!  The few moments that it takes to ask someone for assistance is well worth the time you will lose while you are injured.  

Bad Computer!!

     Poor posture at the computer can cause pain.  It is common for people to spend hours upon hours at work staring at a monitor and clicking their mouse.  These same workers go home and continue this same activity while playing games, checking social media, or just browsing the internet. Repetitive stress like this can really take a toll on your back and neck.   Laptops and handheld devices compound the problem because they encourage a forward flexed neck position at almost every spare moment of the day.  Here are some tips to help avoid computer neck/back:

• Make sure your monitor and workstation are set up correctly for your task.  The most effective way to determine correct monitor height is to sit correctly in your chair or where ever you view your monitor. Next, close your eyes and position your body and head in a neutral and comfortable position - your spine should be straight and head centered over your shoulders. Then, open your eyes and note at which point your eyes are initially focused on. This area should correlate to the center of your monitors screen or the part of the screen you view most frequently.

Be aware of your posture throughout the day and be sure to maintain a neutral spine -no slouching!

Take mini breaks on a regular basis when in a prolonged position and remember to stretch.

Have the right equipment and tools for working in a prolonged position, use ergonomically designed furniture or use an added lumbar support if needed.  

For more tips on workstation ergonomics click here

Lower Back Pain & Three Exercises You Should Avoid

     I just read an interesting article about the 3 exercises people with lower back pain should not do. Here they are:

1. Elliptical Machines

2. Crunches & Sit-Ups

3. Leg Presses

     The first one surprised me a little. I assumed that because elliptical machines were low impact that it would be a good cardio exercise for people with lower back pain. It turns out that the motion created when walking on these types of machine causes the spine and pelvis to twist more than they should, causing sacroiliac and lower back pain. Situps/crunches and leg presses cause repetitive flexion of the lower spine, which can aggravate some common conditions that cause chronic lower back pain.

     It is important that patients with chronic lower back pain regain core stability prior to attempting to strengthen the muscles that support the lower back.  For more information visit our website.