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In my ‘One Thing’ series, experts in back pain from various fields share their one best piece of advice for preventing or eliminating back and neck pain. Today, physical therapist Meghan B. Tierney, PT, MPT, OCS shares her one thing. Meghan is the founder and proprietor of One Physical Therapy and Wellness in Bryn Mawr PA.
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Thanks for visiting,
-Andy
I almost hate to talk about shoes in the midst of all of this Sex and the City hyperhype. If I hear the words ‘Manolo Blahnik’ one more time, I may need therapy. But the truth is, high heels get somewhat of a bad rap in discussions about back pain. You always hear about how wearing these shoes or those shoes caused back pain, but there are some things you can do to prevent this from happening to you. When you are considering how shoes might affect you, there are a few things to consider:
-If you need to wear heels for work, or an occasion- try to keep them no higher than 1 to 1.5 inches in height. Higher than this, and you will alter your pelvic tilt, and compromise your body mechanics.
-If you must wear heels higher than that, try to stick with ones that have a wider, more supportive heel (mules for example.) These will provide lateral support and put you at less risk than stiletto types.
-There are no dress shoes (for women or men) that are particularly supportive, so really try to wear them only when you need to. Good shock absorption and arch support can to a lot to protect your back from harm. I love when I see folks walking to work in a suit wearing sneakers, and changing into their shoes when they get where they are going.
As a guy who wears cowboy boots most of the time, I take my footwear seriously!
Just a few thoughts. Be Well!
-Andy
Honestly- these shoes are HEINOUS!
See your family doctor regularly for general check ups- there are some conditions that cause back pain and have nothing to do with your back. Some of these conditions are serious- and they can involve almost any of your internal organs. Early intervention can often mean the difference between relief and a catastrophe.
If you have new-onset pain which lasts more than a few days, see your doctor right away- particularly if your pain does not have a clear cause (like you’ve been gardening or moving furniture all week!)
Many people develop back pain, and believe they will ‘work through it’ or that it will simply go away. Don’t fall into this trap, and you will save yourself lots of aggravation.
Thank you for stopping by!
Best,
Andy
If you do not play golf, you probably don’t recognize how strenuous it can actually be. The lumbar spine and shoulders are subjected to tremendous torque, and the whole ‘drive’ portion of the game is a ‘ballistic’ exercise- meaning there is instantaneous generation of enormous energy.
Be sure to hydrate before hitting the links, and take a few minutes to stretch.
Follow a round of golf with good hydration (not the cocktails you may be tempted to have) a good, high protein meal, and adequate rest to give your body the opportunity to recover (the length of time needed to recover varies from person to person- the simple rule is to wait until most of your muscle soreness has resolved.) This will ensure that you will be able to play throughout the season.
As the weather warms up here in the Northern Hemisphere, look for more tips and articles on getting the most pain-free experience out of Spring-Summer sports.
Enjoy,
Andy
I know, I know- your kids will say they will look dorky if they have a roller. I tell my daughter she will look dorkier walking around lopsided because of the damage to her back carrying around a hundred pounds of books. They make cool looking ones, and you will save your children from potentially serious back problems.
Enjoy your weekend!
-Andy
The skilled touch of a loved one can have a greater, longer lasting effect on back pain.
If you live in a home with more than 1 floor, have duplicates of cleaning supplies; brooms, etc…(vacuum might be pushing it) on each floor to avoid having to carry around a bevy of items between floors. Keep separate sets of bathroom cleaning supplies under each bathroom sink as these rooms get cleaned more often.
Best,
Andy
Many people are on auto-pilot when it comes to clothing; purchasing the same size every time with no regard for what actually fits. Some men are particularly guilty of this- often in denial of the growth in their midsection over time, as their pants sit lower and lower on their bodies. Poorly fitting pants will place pressure directly on the sacroiliac joints and set you up for back pain. The next time you go shopping, get a good measurement, and buy the correct size!
A.T.Still, the creator of Osteopathic medicine.
Sure, those baby carriers that snap into your car to be used as car seats are an engineering feat, and they do serve two separate needs, but they are an ergonomic catastrophe. They weigh too much, place the weight of the seat and your child too far away from your center of gravity, and strain your upper and lower spine unnecessarily. Added to that, many parents are schlepping around all manner of additional baby paraphernalia which weigh them down even more.
Try leaving the carrier in the car and investing a few bucks in a sling or Bjorn like carrier. They weigh next to nothing, place your child near your center of gravity, and have the added benefit of bringing your child up to eye level- fostering eye contact with you and those around you. This has been shown to be a really positive thing for a baby’s development.
With all of the time restraints we all have on our lives, it can be tempting to try and squeeze an entire day’s worth of house cleaning and other chores into a single day. Rather than subject your spine to that much abuse, break up the chores into a few smaller more manageable chunks over a few days. That way everything gets done, but your back pays a minimal price. Be well!
Again, this may sound like an obvious one- but remarkably, most people do not drink enough fluids throughout their day. Keep in mind, DIET SODAS DO NOT COUNT. The adage about 8 glasses of water a day is a good one, and may have the added benefit of controlling your appetite if that has been an issue for you. Also, be sure to take in fluids which will replace your electrolytes- juices are a great place to start, provided you don’t overdo it as they are typically high in sugars.
Hydration will help to flush out toxins from your tissues, and deliver needed electrolytes to your muscle tissue, preventing fatigue and injury.
Best,
Andy
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