Tradies: Tips for a healthy spine
As a tradie, you probably don’t realise the stress your body endures on a daily basis because you’re used to getting on with the job, right? Do yourself a favour - stop and take a moment to appreciate how hard your body is working. It lifts, twists, pulls, carries and bends all day long! The thing is, we can’t replace our spines like we can a rusty pipe, but we can take steps to look after ourselves to ensure our spine is as healthy as possible. We have put together 7 tips on what to do in order to minimize the impact of your work stresses and avoid possible back injuries.
Have a good night's sleep. Sleeping well is important to your overall health and allows the body to recover and repair. Sleep on your back or your side and avoid sleeping on your stomach as it puts too much pressure on your spine. Make sure your pillow and mattress offers you the support to maintain a neutral spine while you sleep.
Warm up / stretch. Take the time to warm up, stretch and let your muscles slowly get ready for activity. This may help prevent injury from occurring. Stretching helps maintain normal joint function and a good range of motion. Not only does it help maintain spinal health but helps you feel generally more energised.
Stay active. Whether you hit the gym, walk, bike or swim, staying active and keeping your body moving helps maintain a healthy spine. Make sure to include stretching, strengthening (including core), and aerobic activity.
Maintain a healthy diet, healthy weight and stay hydrated. Exercise, along with a healthy diet, helps maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain . Excess weight can put added stress on the muscles, tendon, ligaments, and joints in your lower back.
Lift right. Lifting is a common cause of lower back injury among tradies. It is very easy to twist the wrong way and damage your spine if you do not use proper form when lifting. Keep in mind: Avoid turning or twisting your body while lifting. If the item is too heavy and if possible, divide the load into smaller loads or get help if necessary. Use dollies or a tandem lift to move heavy objects instead of trying to do the job by yourself.
Work Smart. Shoe support - You are likely on your feet for the majority of the day and if your feet are not supported, your spine is going to have to compensate. Invest in a quality work boot or shoe that has plenty of cushion for your feet. If you can’t find a supportive pair of shoes, consider cushioned orthotic inserts. Supportive shoes can go a long way in protecting your spinal health. Avoid bending, extending or Staying in one position for too long, this will cause back muscles to tighten up and become immobile. Plan regular breaks periodically, walk around, stretch. Take a break or stop working if you begin to notice pain in your back. Try to plan your work day if possible so that you can mix in some less stressful jobs in between tasks that are harder on your spine.
Pay attention to any warning signs. Do not ignore spinal problems or pain. Although, it is common to have back pain once in a while, it can indicate a more serious problem. Left untreated, problems with your spine can worsen and become quite serious. Listen to what your body is telling you. Do not overdo it or self-medicate to relieve symptoms, masking the problem can worsen your condition. Get in touch with us and find what chiropractic can do for you.