Back to basics

The New Year always comes with a feeling (a feeling you can experience every Monday if you want to) of starting afresh and making major strides but how can we expect change when we continue to do things the old way,

We all have only one back and it is important we make the right changes to keep it safe rather than cause harm and then try in vain to “repair” it.

When back pain strikes “sometimes it comes as the sharp pain of a sudden injury. At other times back pain is a passing twinge or a constant ache. In any case, back pain can LIMIT your life.” –Krames Staywell.

Many times self-care is all that is needed to manage back pain and it involves appropriate movement and posture but some cases may require a team approach; a doctor, a physiotherapist and you guessed right “ourselves”.

Remember self-care has limitations and you need to call your doctor IMMEDIATELY when:

• You have problems controlling your bladder or bowels

• Numbness near the genital or rectal area

• Extreme leg weakness, numbness or constant leg pain

• Fever 38 degrees Celsius or higher

• Excruciation pain that will not subside

• Whenever you are in doubt….

“A healthy spine supports the body while letting it move freely. Muscles help support the spine by keeping its curves properly aligned. Discs cushion the bones of your spine and play a role in back health. When all these parts of the spine are healthy, it can support the body’s activities without pain.” How healthy is your spine?

STANDING BASICS

If you are like me, then you have been standing “wrongly” for years. Scary thought right? So let us get it right together;

• Breathe deeply

• Relax your shoulders, hips and knees

• Think of the ears, shoulders, hips and ankles as a series of dots. Adjust your body to connect the dots in a straight line.

• Tuck your buttocks in just a bit and tighten your stomach muscles if you need to

I hope you are standing upright as you try the steps above.

It sounds quite practical that lying on your back or side will carry less stress on your spine than standing or sitting which also puts less pressure on the spine compared to bending forward or slouching especially when you are carrying something heavy.

SAFE BODY MOVEMENTS

“If you sleep, sit and move the right way, your weight is balanced throughout your spine. As a result, the risk of back injury is reduced.”

• Lying Down

o Don’t dive into bed. Lying on back or side preferred with pillows for support.

• Standing

o Bend knees slightly to take stress off lower back. Wear shoes that support feet

o If you have to stand for long periods raise one foot slightly and support on low shelf. Shift from one foot to the other.

• Sitting

o Chairs that support back preferred. Knees level with hips and feet flat on the ground

o Don’t sit for over 2 hours at a time. If you have back pain already a maximum of one hour sitting at a time recommended (some authorities even quote 30 minutes)

• Lifting Below the Waist

o Bend at the knees and hips not the waist. Tighten abdominal muscles. Hold objects close to your body.

o Raise your body and load at the same time

• Reaching and Lifting

o Store common items between shoulder and hip level

• Turning

o Turn with your feet not your back or knees. Point your feet in the direction you want to go and move whole body.

o Always think of your body as one straight unit from your shoulders to your buttocks.

BACK BASICS FOR US ALL

• Walk every day and wear the right footwear

• Make time to relax and de-stress

• Keep a healthy weight. Try not to overeat

• Shift positions often

o At home and at work change positions often. This helps keep your body from getting stiff. Stand up frequently or lean back in your chair while sitting.

• Try these exercises often (we have discussed earlier)

o Neck exercises, pelvic tilt, hip stretch, wall slide, planks, reverse-planks, push-ups/press-ups

Dear friend, I’ve got your back so let’s move appropriately to keep our backs alive. The right forms and duration of motion are good for our backs and help to keep it pain-free whereas moving wrongly can be a real for want of a better term “pain in the back”.

HAPPY NEW YEAR TO US ALL AND MAY TODAY’S INNAUGURATION MARK A POSTIVE CHANGE IN OUR LIVES.

AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

St. Andrews Clinic/Health Essentials

(www.healthclubsgh.com)

*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.

Thought for the week – “St Andrews Clinic, open Mondays through Saturdays for Medical Examination. You may just walk in or;

Call 0302-761-188 or send an email to clinicstandrews@yahoo.co.uk for an appointment.

Join the thousands of people who are scheduling a medical examination early in the year!!

References:

• Back Basics; Self-Care for Spine and Disk Problems – KRAMES staywell 2016.