THINKING BACK
Spinal Tips
By Michael C. Carrera, Kinesiologist

Move around frequently. Our spine isn’t designed to maintain one posture for extended periods. Standing or sitting for a long time places excessive pressure on the lower back that leads to pain and muscle fatigue. Be sure to change positions frequently: take breaks and change positions.

Many seniors have a favourite chair in which they spend much of their time. Compare the room and setting where they spend the most time to your office. Try to make this area as ergonomically sound as possible. Ensure there is proper seating with proper support for the back, place frequently used objects within reach and ensure there is a cane or sturdy object nearby to aid in standing.

Limit bed rest following an injury. Bed rest is NOT the key to recovery following a back injury. Limit bed rest to one or two days to allow a break from the stresses that cause the pain, then ease back into normal activity. Getting out of bed and performing physical activity is the best way to avoid muscle breakdown, aerobic de-conditioning and bone mineral loss. It also prevents the sufferer from developing a “sickness” mindset.

Maintaining proper spinal alignment while sleeping will help to prevent neck stiffness and fatigue. Use a supportive pillow and avoid sleeping on your stomach, which places stress on the lower back. When sleeping on your back, place a pillow under your knees to help align the spine. Side sleepers can place a pillow between their knees.

Kick-start the day with stretching and calisthenic exercises in the morning. Gentle exercises such as arm circles will promote blood flow to the muscles and get your body ready for the day. Perform one or two easy stretches for your neck, shoulders, upper back and lower back. Stretch just to the point of tension (not pain) and hold each stretch for 10 to 15 seconds.

It is important to sit with proper posture. Make sure your buttocks are against the back of the seat before resting the body back. Pull your shoulders back, lift your chest up and keep your ears in line with your shoulders. Stand up frequently to reduce the pressure on the sitting bones. Massage the buttocks and backs of the legs to promote blood flow and redistribute to tissue in that area.

Always lift properly. As we age, the chance of injury is increased due to decreased strength and flexibility. When lifting, always bend your knees and face the object you are going to lift. Actively contract the abdominal muscles by squeezing the belly button into your lower back. If you are unable to bend your knees, use a cane or sturdy table to support yourself as you bend. This will help to remove some of the strain from the lower back.

Performing daily activities that are enjoyable promotes a healthy quality of life and functional independence. Movement keeps the heart and muscles strong and helps to maintain a good level of flexibility. Physical activity should be performed at your own pace.