Twisting at the waist, especially when bending or carrying something, is a prime cause of back injury. Reduce the risk of injury and pain by making sure your hips, knees and shoulders always move in the same direction.
Here are a few other tips to keep in mind during daily activities, such as:
Getting out of bed
- Roll on your side and bend both knees toward your chest in a loose fetal position.
- Push your upper body into a sitting position, legs over the edge of the bed.
- Stand up, keeping your back straight.
Loading and unloading
- Keep loads small and close to you.
- Keep a straight back and use your leg muscles to do most of the work.
- Pivot on your feet to turn around, instead of twisting your upper body.
Shoveling and sweeping
- Make sure your feet and the buckle on your belt face your shovel or broom.
- Keep your feet moving, and stretch with your arms and back.
IT OR LOOSE IT" applies, IF you can. But, we must be aware TO BALANCE ACTIVITIES AND REST. Say Yoga is out of your reach. Then consider walking, swimming or water-cises, etc. Consider "small" motions, or larger muscle groups, walking in water, various strokes, pace and time spent. Try new activities and change around according to your strength and pain level for a given session. Everything counts.
"... for most causes of [joint pain],immobility is the enemy because it can begin a vicious cycle. That is to say, the less you move [the joint], the harder it becomes to move it."
This article seems to be advising just the opposite. If we avoid twisting at the waist, won't we soon lose the ability to do so altogether?
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