Authors: Karen Webb B.P.T, MCPA & Dr. Darien Lazowski, Ph.D., B.Sc.P.T.
Source: Body Basics for Bones
Maintaining good posture is important and especially during your many daily activities that place compression forces throughout your spine. Anytime you bend forward, compression on your spine is higher and this action will put you at much greater risk of injury or a fracture if your bones are weak. If you have osteoporosis, you may want to consult a physical therapist/physiotherapist (PT) or occupational therapist (OT) to teach you how to safely perform everyday activities within your home.
Lifting
Remember that any form of lifting, either light or heavy, will always put compression forces on your spine and increase your risk of injury. And even during simple bending forward movements, compression forces increase as the entire weight of your torso, arms and head (about half your total body weight) are being held out and away from your body's centre of gravity. So, reduce your risks by following these lifting guidelines:
Lifting guidelines:
- Keep your back straight and abdominal muscles contracted
- Bend at your hips and knees
- Lift with your legs
- Do not lift anything heavy above your shoulder level
- Keep the item you are carrying close to your body
- Do not twist your back, move your feet to turn
Lifiting during household activities
So what does this mean in everyday home life?
- Do not bend and lift the mattress to tuck in your sheets. Either kneel to tuck the sheets in or get someone else to make your bed. Better still, use a lightweight down comforter instead of a heavy bedspread
- Keep your back straight when vacuuming and move your feet more while reaching out less with your arms
- When transferring clothes from the washer to the dryer, do not lift too many wet clothes at a time, and to put the clothes into the dryer, bend at the hips and knees or kneel to avoid bending at the spine
- Store dishes, including heavier serving dishes, on shelves that are as close to your waist level as possible. Also, avoid putting too many dishes away in the cupboard at a time
- Heavy items, such as sugar or flour should be stored at waist level or in canisters on the counter
- Store spices and other small, light items, such as tea or pasta, on the higher shelves
Shovelling and snow removal
Shovelling snow is very hard work and requires heavy lifting and walking on often-slippery surfaces which increases one's risk for falling. Statistics show that the first big snowfall is usually accompanied by an increase in lower back injuries and heart attacks. While the safest way is to have someone else shovel snow for you, if you need to shovel, take the necessary steps before starting.
Like any significant exercise, shovelling snow requires a warm-up, good body mechanics and movements, and is finished with a cool-down period. Keeping your back straight, bending at the hips and knees, and moving your feet rather than twisting your back, are all very important. Finally, using a snow scoop can also help reduce the strain shovelling and lifting will put on your back.
Purses and carry bags
Most women carry a purse every day. Purses should be light and tucked under the arm. Shoulder straps should be worn across the body and not hung from one shoulder as carrying heavy loads over your shoulder can lead to many physical problems. A fanny pack, or a small, light purse with a shoulder strap is preferred. Backpack style purses are also helpful, providing the load remains light and you carry the bag with good posture. For men, carrying a wallet in the same back pocket may be convenient but can also contribute to back problems later in life.
You should also avoid the common mistake of carrying several bags of groceries in one hand just to save time, as this will also increase your risk of injury. Two lighter loads are better than one heavy load. And when you travel, be kind to your back by using small suitcases (to reduce the likelihood that they will be heavy) and choose suitcases with wheels and push-pull handles for easier use.
This content is excerpted from Body Basics for Bones.
