Page 30 - Harnett Life Spring 2019
P. 30

the Proper Way






        With the first day of spring coming up soon, I know lots of
        people will start cleaning and whether that means cleaning
        out your closets or sprucing up your yard remember, it’s
        important to make sure you’re keeping proper form and us-                   By Dr. Ryan Beck D.C. QNCP
        ing spine-sparing techniques in an attempt to avoid injury.
        Here are some tips to keep you feeling good while you’re  above, maintain that neutral spine. Bend from your knees
        busy cleaning out your home and yard.                 and hips, not your back. Keep the load close to your body
                                                              to have the center of gravity stay as close to you as possible.
        Take Breaks                                           Always plan before you carry or move something heavy
        Our bodies aren’t made to go from 0 to 100 with no prepa-  and try to use things like hand-trucks and wheel-barrels.
        ration. Many of us tend to be less active in the winter and  If you don’t have these types of tools go ask a neighbor or
        then want to immediately jump back into our previous level  friend, it will be worth it in the long run.
        of activity. It’s important that you know your body’s limits
        and even start out on the cautious side. Every 30 minutes,  Athletic Posture
        stop, stretch, take a rest, drink some water and make sure  It’s easy to want to do some crazy twists and turns getting
        your body is ready to continue the task before moving on.  into those tough to reach spots while spring cleaning but in
        A good thing to remember is if you do strain a muscle or  order to keep your back, neck and shoulders feeling good
        feel sore afterward you can almost always use a cold com-  and comfortable, always get into an athletic stance.  Keep
        press/ice pack on the area for 20-30 minutes and it will nat-  your  hips  forward  and  square  and  position  yourself  in  a
        urally help with the pain and inflammation of most minor  slight lunge to keep your back from aching!
        acute injuries.
                                                              Drink Water
        Keep a Neutral Spine                                  Hydration is key, especially if your spring cleaning has you
        It’s important to make sure we maintain the natural curve  out in warmer temperatures.  A good rule of thumb to stay-
        we have in our low back when bending/reaching over. The  ing hydrated is drinking half of your body weight in ounces
        longer you stay in a flexed position through your lumbar  per day.  So say you weigh 150 pounds, your body needs
        spine, the more susceptible your back is to pain and dis-  approximately 75 ounces or 4-1/2 bottles of water per day.
        comfort.  So  when  you’re  bending  to  sweep  or  pick  up  If you are heading outside take a large bottle of water with
        those objects off the floor make sure to bend your knees  you.  You will be more likely to drink it if it’s close instead
        and squat down. Also remember this when you start putting  of having to stop and go back inside.
        out mulch/straw and or pulling weeds.
                                                              Have any other questions about keeping your body safe and
        Lift Well                                             comfortable during spring cleaning? Come on in to Beck
        Cleaning out those old flower pots/beds or even under your  & Blackley Chiropractic Clinic and one of our excellent
        own bed?  Make sure you only lift what you can handle. As  practitioners can help you out and answer your questions!
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