Page 50 - May-June-July Life In Naples Magazine
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HEALTH & FITNESS SPRING CLEANING
DON’T THROW YOUR BACK OUT!
by Paula Allia W hat a wonderful season we Some areas get tighter while other muscles
PT, DHSc, MTC, OCS have had. The weather has that support the spine get weaker. When lifting
been spectacular and the heat an object it is important to secure your spine.
“If you lift and and humidity is here. Many The key is to create a vice around your core area
experience people head elsewhere to another home yet so that the discs and joints do not have to carry
any pain, stop more and more people are becoming Naples’ the full load without some support from the
and regroup residents. Either way, spring-cleaning seems surrounding core muscles.
to assess your that it cannot be avoided.
positioning When lifting, keep in mind that you do
”and try again. We all have either closets to empty, garages not want to reverse your low back position to
to clean out, or bags and cars to pack. Just how flat back. Attempt to maintain a normal arch
Fitness Together should one do this without injuring themselves? but then tighten your abdominal where your
335 14th Ave South As we age, safety is key yet when we feel good navel approximates your back and then try and
Naples, FL 34102 we do not always seem to do things correctly. lift with your hips and legs. Depending upon
239.263.9348 any past injuries you might need to vary this
How should one lift objects from various slightly. If you lift and experience any pain, stop
FitnessTogether.com/Naples heights? Should one push or pull something and regroup to assess your positioning and try
when it needs to be moved? What about again. Always keep the object close to your
placing an object on a high shelf ? There are navel area because this is in the vicinity of the
definitely safer ways to do things so that our center of gravity of the body. If the lift is away
spine, shoulders, and knees do not take the from the body the center of gravity shifts and
brunt of a spring-cleaning. more pressure is placed on the back structures.
The normal healthy spine has an “S” shape to If an object is on a back shelf or in the trunk
it. Motion occurs and is dependent on the facet of a vehicle, attempt to slide the object toward
joints (two above and two below) that glide and you before ever attempting to lift it. Try and use
slide to both allow motion and to guide motion your body to pull it and do not pull it by arching
with certain biomechanics. The health of a the back and leaning backwards. If there is an
disc is also responsible for the mobility at each object that you must push, try and lower yourself
segment of the spine. Both the discs and the toward the center of gravity or the object by
facet joints undergo loading from various rest bending your legs.You can then exert force easier
positions like sitting to increased loading with at the center of gravity. The core still needs to be
bending, lifting, pushing and pulling. active to support spinal positioning.
The “S” shape helps to spread the loads Sadly, many people have to vary normal
out over various spinal levels to avoid excess posturing somewhat because of arthritic hips
loading on one area. Unfortunately most people and knees. Finding the right position to do any
have lifted or sat wrong and have experienced of these spring-cleaning activities is pertinent
at least minor irritations to these areas. Wear to continued health of your joints. Do not do
and tear and bad habits over the years change things that are uncomfortable or cause pain;
this “S” curve. Many times the neck straightens you may be causing more damage to yourself.
out more and the low back can flatten as well.
Actually many people go into a pelvic tilt to lift. Do your spring-cleaning but not at your
This is where a little knowledge is dangerous. body’s expense. Work smart and ask for help
This variation loads the low back facet joints if something is too big for you to handle
and discs. This increased compression over time yourself. Remember even if you are young,
causes facet joints to break down and discs to proper execution of body mechanics is key to
weaken. It is a lot more complicated that this your longevity.
explanation but suffice it to say that keeping
your back in good positions where the muscles Here’s to Your Health!
can assist in a supportive role to stabilize the For further information you may call Paula
joints is a good choice to follow. at 239.263.9348 or email paulaallia@mac.com.
50 Life in Naples | May • June • July 2015
