Page 54 - Robeson Living Spring 2019

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!