Spring has sprung! Lakeside Chiropractors in Northern Suburbs

This time of year, everyone wants to get outside and begin cleaning up after winter, whether that be in the garden, house or car. Garden work in particular can cause musculoskeletal injuries to the unprepared back. We at Lakeside Chiropractic want you to do it safely and avoid unanticipated and unwanted problems with these back friendly tips.

Spring cleaning typically involves repetitive bending, lifting, twisting, kneeling and pulling activities that may include bent over positions for a long period of time. These particular movements and postures have the potential to cause biomechanical stresses of your joints, muscles and ligaments. Twisting or jerking while lifting and carrying can injure the small joints of the spine. The discs which separate the spinal bones and the ligaments which hold the bones together are also at risk. With repeated unsafe lifting, injury to the disc or its supporting ligaments may tear or rupture. Lifting while bent forward will increase the stress on your spine. Contributing to this stress are factors like the weight of the load, how far it is held from your body, how often and how fast you lift and how long you hold the object for.

Core abdominal exercises are necessary as these muscles provide stability and support to your lower back and pelvis

Dead bug:

Laying on your back, begin to bring both your knees above your hips at 90 degrees and arms at 90 degrees. Lower you opposite arm to leg to 10 degrees above the ground and then return to starting position. Repeat on the other side. Complete 3 sets of 10 repetitions (both sides)


Bird dog:

Begin with your hands underneath shoulder and knees below your hips. Lift your arm and opposite leg to make a straight line with your body. Repeat on the other side. Complete 3 sets of 10 repetitions (both sides)


Curl up:

Lie on your back with your one leg completely straight, bending the opposite knee to 90 degrees and keeping the foot flat on the floor. Place hands directly beneath the natural arch in your lower back. Next tighten your abs to bring your head and shoulder blades off of the floor without moving your lower back.


Side plank:

Lie on your side, with your forearm on the floor and elbow underneath your shoulder. Place your hand on your upper hip to stabilize your torso. Pull your feet back so the knees are at a 90-degree angle. Next lift the hips off of the floor and hold for 10 seconds. Try to maintain a straight line from your head down to your knees. Make sure that your hips are in line with the rest of your body. The repeat by turn over to other side. Complete 3 sets of 10 for 10 second holds


Lifting:

To protect your spine from injury, attempt to adapt to the following steps:

  • Get a firm footing with your feet apart for a stable base.
  • Bend your hips and knees instead of bending at the waist. This allows the leg muscles to take the load and not the spine.
  • Tighten your abdominal muscles.
  • Brace yourself for the lift but continue to breathe normally during the lift.
  • Lift steadily and do not jerk the load and remain looking straight ahead, not down at the load.
  • Keep your back straight and avoid twisting or bending to the side!

Bending:

To protect your spine from injury, attempt to adapt to the following steps:

  • To lower the load, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
  • Ensure the load is as close to you as possible.
  • Avoid twisting or bending to the side.
  • Remember to breathe whilst bending.

Key points to remember;

Preparation:

Preparing your environment to be spine friendly can help make it easier to implement positive habits. 

Position:

The position you hold your spine is key to spinal health. Pay attention to the way you sit and stand to avoid hunching or slouching. Whilst standing make sure to stand straight and tall with your shoulders pulled backward and your stomach tucked in.

Practise:

Practising proper posture is key to building good spinal habits and implementing these into your everyday activity. Implementing good spinal health habits including correct lifting and bending, will take time but practising everyday will help your body remember the correct positions.
These exercises along with chiropractic care at Lakeside Chiropractic may ensure your bending, lifting, twisting, kneeling and pulling activities will be relatively safe and hopefully injury free in most daily context.

At Lakeside Chiropractic we can provide you with a range of useful tips and exercises to prevent back pain from occurring. Located centrally to Perth Northern suburbs; in Joondalup, with visitors from various surrounding suburbs such as; Woodvale, Carramar, Mindarie, Jindalee, Iluka, Yanchep, Currambine, Tapping, Quins Rock, Padbury and Hocking. HICAPS Facilities available on site for major private health insurers (NIB, HCF, HBF, AHM, HCI, HIF ) and also a part of the Medibank preferred practitioner and BUPA Members first network. If you would like to discuss any concerns, have any enquiries or wish to book an appointment; feel free to contact one of our friendly staff on 9300 0095 or visit our website at www.lakesidechiro.com.au.

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