"An ounce of prevention is worth a pound of cure." Of course, treatment for chronic back pain would include exercises, hot and cold packs, anti-inflammatories, and more. This is best addressed by a specialist who can diagnose your specific condition and provide the correct treatment. But what I want to know is...

What can we do everyday to relieve the stress of back pain?

Let's ask Crystal...

Crystal Maleski, MS,OT/L has been an occupational therapist for over 20 years. She not only teaches these principles to patients she works with, but as a mom who is over 6’ tall she also uses these principles herself on a daily basis.

Take it away Crystal...

Whether or not you have back pain or discomfort now, there are many strategies you can use during every day activities to reduce the stress on your back. The following suggestions are especially suited for people who are tall.

Computer or Desk Work
If you are tall, there is a good chance you are sitting at an area that is not optimally suited for your height. Your computer screen should be at a height that allows you to view the screen without bending or flexing your neck. If it is not, raise the screen by placing a book or piece of wood underneath it so that it is at a comfortable height. Your chair should provide good support for your lower back, if it doesn’t try placing a small pillow between your lower back and the chair. If possible, increase the height of your chair so that your knees are slightly lower than your hips and try to place your keyboard slightly lower than your waist.

Lifting Objects
Bend at the knees, not at the waist to pick an object up from the floor. Keep objects as close to your body as possible and avoid twisting your torso while carrying an object. If you need to turn, move your feet in the direction that you want to place the object

Getting Dressed
You may not even give a thought to your body positioning while getting dressed. If you stand up while putting on pants, socks and underwear you may be putting strain on your back. Try sitting down on a solid surface and then put your clothes on.

Brushing Teeth and Washing Your Face
Most sinks and counters are better suited for people of average height. You can also brush your teeth and wash your face while taking a shower. If that doesn’t suit you, just be aware of your back position while leaning over a sink.

Working While Standing
Whether you are washing the dishes, teaching a class or watching a soccer game, prolonged standing can be a strain. You can reduce the strain on your back by placing one foot on the inside of a cabinet or a surface 3-4” off of the ground. Try not to lock your knees, and shift positions or walk around as much as possible.

Changing a Baby
Avoid bending at the waist by ensuring that you have a changing area that is at least waist high.

Putting a Baby in a Car
Keep the baby as close to your body as possible and try to avoid bending or twisting. You may find it easier to put one knee on the floor of the car near the door while strapping the baby into their car seat. Avoid bending forward with your legs straight.

Grocery Shopping
Keep heavy objects in the top portion of the cart, and ask for grocery bags to be packed half full.

Laundry
Squat down and kneel on the floor to take clothes in and out of front loading machines. When removing wet clothes from top loading machines, take only 1-2 items out at a time and maintain the natural curves in your back

Loading and Unloading the Dishwasher
Rather than bending at the waist to load or unload the dishwasher, try squatting down and taking the dishes in or out.

People who are tall can especially benefit from using optimal body mechanics during everyday activities. Use your body in the most efficient way so you can avoid being in the majority of people who complain about their aching backs.

I'm feeling better already! Sounds like we can eliminate the treatment for chronic back pain through prevention of the causes of back pain. Or as Ben Franklin would say, "An ounce of prevention is worth a pound of cure." If you missed yesterdays post, don't forget to take a look at Part 1 in this series....

Click here to learn more about the Causes of Back Pain >>>

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