Eddie Glenn
Tahlequah Daily Press
TAHLEQUAH
October 25, 2006 03:34 pm
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Back pain is not a lot of fun, but it seems to happen to an awful lot of people.
Which is probably one of the reasons this week – Oct. 23-29 – has been designated “National Save Your Back Week.”
Then again, it could have something to do with the fact that practically everybody has a “National Whatever It Is They’re Interested In Week,” and orthopedic surgeons and chiropractors are no different.
But it does seem like a lot of folks complain about back pain.
Just about any American male older than, say, elementary school-age, has a back pain story.
“It’s usually guys, I’ve noticed,” said Cole Sharkey, who has a theory as to why that seems to be the case. “I’ve been there, done that – every guy wants to look big and strong and carry whatever needs carrying. Next thing you know, you’ve pulled something, and your back hurts so bad you can’t even pull your woman back to the cave by her hair.”
Not that Sharkey pulls women around by their hair, but his point seemed to be that guys have probably been throwing out their backs since the caveman days, trying to lug that huge mastodon leg back to the family.
“My most painful back problem was a sciatic nerve [caused by] lifting weights, doing squats,” he said. “It was more pain than I ever thought back pain would be. I couldn’t even sleep.”
Jim Lindsey is the staff engineer at the Tahlequah Public Works Authority, where quite a few of the fellows on various crews have suffered back problems.
Here’s his own back pain story:
“We were hauling wood one day, and I pushed a big cedar limb. My back went out and hasn’t been the same since.”
Medical attention – a chiropractor and some pills – did help minimize the pain, but as he said, “All it takes is once to mess it up.”
That’s why proper back care is one of the topics covered in TPWA’s safety meetings.
“We cover things like how to lift with your legs and such,” he said, and then read a few prophetic words from his safety brochure.
“It’s not a question of strength,” Lindsey recited. “It’s one of sensibility and longevity.”
Some things to keep in mind during “National Save Your Back Week” – and really, anytime you use your back in a strenuous manner – include (according to www.chicagohealers.com):
• Hinge at the hips and bend your knees when lifting. You should be doing most of the work with your legs rather than with your back. Placing your feet shoulder-width apart will help you stay balanced. A wider stance can also help if you have difficulty bending your knees.
• Tighten your stomach muscles before you lift. They help support and stabilize your back when you lift.
• Keep objects close. A 10-pound bag of groceries can put 100 pounds of pressure on your lower back. Holding things away from your body greatly increases this pressure.
• Pivot with your feet when lifting and moving objects. Turn your whole body instead of twisting your spine - especially if you are holding something heavy. Your nose should always be in-line with your toes.
• When sitting, sit all the way back in the chair seat against the backrest. Let the chair do some of the work for you; no slumping!
• Use a bookstand to elevate reading materials. Looking down puts a tremendous strain on the neck and upper back, so keep reading materials at eye-level.
• Get as comfortable as you can in the car. Long commutes can be bad for your back. Adjust your seat and position your arms so that you can easily reach the steering wheel. Use a pillow in the seat if needed to support your lower back curve. Remember to stop to take stretch breaks when on a long trip.
• Sleep on a firm mattress providing good support. Place a pillow under your knees when on your back, or between your knees if you are on your side.
• Stay in good shape. Do daily stretches, exercise.
And last, but not least, don’t carry pieces of mastodon leg around on your shoulders. Invent a wheel, and use a hand cart.
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