Archive for the ‘ergonomics’ Category

How To Manage Back Pain While Driving : 8 Tips To Help!

Wednesday, November 30th, 2011

how to amnage back pain while drivingSure, road trips can be fun, but lets admit it – that they can also be filled with unpleasant factors like screaming kids, constant bathroom breaks, and back pain. Back pain in the car is very common amongst both passengers and drivers, and can be triggered by something as simple as the position of your buttocks or legs.

It is common knowledge that sitting for long periods of time is very painful for people who suffer from back pain. Therefore, riding for long periods of time is not an easy and pain-free feat. Know your limits when riding, and know when it’s time for a break . Otherwise, use the below tips and techniques from everydayhealth.com to help manage your back pain while driving.

8 Ways to Handle Back Pain on the Road

  • Use lumbar support. It can be something simple, like a rolled-up towel or a cushion specially designed for support. Just be sure it’s properly placed, at about belt level.
  • Move your seat forward. It helps to get as close to the steering wheel as you can without becoming uncomfortable. Being this close prevents you from slouching, and also keeps you from straining to reach the pedals.
  • Angle your seat. The back of your seat should be adjusted to an angle of about 100 to 110 degrees to allow you to sit properly.
  • Go cruising. If your car has cruise control, use it — if it’s safe to do so. This allows you to put both feet on the floor for short periods and distribute your weight more evenly.
  • Stretch it out. Stop as often as you can, preferably every half hour or so, to get out of the car and stretch.
  • Ice it down. If you still have back pain while driving, stop for a stretch and put an ice pack against your back when you’re sitting. There are disposable/portable ice and heat packs available for purchase, so if you have a few on hand, you can alternate heat and cold every 20 minutes or so.
  • Adjust your steering stance. Researchers have looked into the best way to position yourself at the steering wheel if you have back pain. It used to be that new drivers were taught to hold their steering wheel at the 10 o’clock and 2 o’clock positions. But, with the advent of airbags, research has found that your hands should be at 9 o’clock and 3 o’clock. This allows you to rest your elbows on the armrests, which can help ease pain, especially in the upper back.
  • Heat your seat. If your car doesn’t have heated seats, many stores sell heated seat covers that can be placed on the driver’s seat.

In the end, whether you are a road warrior for work, or getting your kicks on Route 66, these tips can help you better manage your back pain while driving.

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Back Pain Tips: Prevent Low Back Pain Caused By Shoveling Snow

Wednesday, November 23rd, 2011

Iprevent low back pain caused by shovelingt is no surprise that shoveling snow is one of the most common causes of low back pain in the U.S. In fact, today as I struggled with scooping up and tossing the wet, heavy snow, I thought to myself – “There must be a better way to do this, because it hurts!” After doing some digging it seems that there are some proper steps to take when shoveling to prevent causing low back pain or other back issues:

  1. Pick the right shovel!
    Tools are usually the most important part of any project right? So why skimp when it comes to buying the right shovel! An ergonomic shovel can help take some of the effort out of your snow removal task. A shovel with a curved handle or an adjustable handle length may minimize painful bending, which may cause you back pain. In addition, a small, lightweight, plastic blade helps reduce the amount of weight that you are constantly moving.
  2. Keep warm.
    Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for five to ten minutes before shoveling or any strenuous activity. To get your blood moving try stretching, running in place or going for a walk before shoveling.
  3. Use ergonomics:
    SpineHealth.com suggests the following techniques to maintaining posture while shoveling snow:
  • Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
  • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
  • Keep your loads light and do not lift an object that is too heavy for you
  • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
  • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
  • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
  • Walk to the new location to deposit the item rather than reaching or tossing

The above suggestions are for preventing low back pain caused by shoveling, if you already have a back injury or low back pain, you should consult with a health professional before even attempting to shovel.

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Posted in back pain prevention, causes for pain in back, causes of pain in back, ergonomics, pain in low back, sciatic pain, sciatica causes, sciatica pain, sciatica tips, tips | No Comments »

Sciatic Pain Remedies | How to Sleep With a Bad Back

Wednesday, August 24th, 2011

how to sleep with a bad backAs we all know getting an adequate amount of sleep is crucial! Sleep enables our brains to work at optimum levels by using skills like memory, speech, problem solving etc. Without sleep these skills can be impaired. The average amount of time a person sleeps is about 8 hours. For people that suffer from sciatica and low back pain, sleep can prove to be a little more complicated. Many find that they can’t get comfortable and feel restless. When they do sleep it is painful and they do not feel rested the following day. Below are some tips for those who suffer from sciatica and sciatica related symptoms on how to sleep with a bad back.

How to sleep with a bad back : 5 Tips

1. Try sleeping  with a pillow between your knees when on your side.

2. If you only get sciatica on one side try sleeping on the opposite side to the pain.

3. Some people with back pain and sciatica will find that sleeping on their back is better. If so try using a small towel under your hips to give you more support. Also a pillow under your knees may feel good.

4. Sleeping on your stomach seems to be generally advised against by health care and back pain websites as it can put pressure on your back and cause too great a curve in the neck and spine.

5. If you find working the pillows too much of a hassle you may like to think about a full body pillow to help you maintain a good sleep position.

In addition to the above sleep tips, make your bedroom a place of peace and quiet. No work should be here, no kids’ toys, no clutter. Ensure that your bedroom is at the correct temperature for you. Try to dim the lights about an hour or so before you go to bed. Try the age old remedy of a few drops of lavender under your pillow to help relax you. Play relaxing music or a de-stress CD every night as you go to sleep.

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Posted in alternative treatments for sciatica, back pain prevention, ergonomics, sciatica pain, sciatica relief, sciatica tips, sleeping with sciatica, Uncategorized | No Comments »

Treatment for Sciatic Pain: Tips for Traveling with Sciatica and Back Pain

Friday, August 5th, 2011

treatment for sciatic pain while travelingDealing with back pain conditions and sciatica symptoms can affect all areas of your life, this is also true of travel plans and vacations. Treatments for sciatic pain aren’t always in the form of medications,  they can also be things that help to prevent back pain and sciatica. When traveling with back issues there are some things you need to keep in mind, and some preventative methods and treatments for sciatic pain you can take. Read below for some helpful tips on traveling with sciatica and back pain and using prevention as a treatment for sciatic pain.
Traveling by plane before and during the flight.

  • If you are flying try to book an aisle seat. This makes it so much easier for when you need to get in and out, gives you slightly more room if you need to stretch out a bit and means you won’t have to bother other people so much.
  • Pack as lightly as possible, especially if you are carrying your luggage. If possible use suitcases with wheels; they are great if you have a bad back. You may be able to buy some things you need like shampoo, soap, lotions etc when you get there. Check out the clothes washing facilities and then pack accordingly.
  • Pack some relaxation music, meditation tapes or stress reduction CD’s to use on the plane as a treatment for sciatic pain. They will help you relax more and ease tension and stress which can exacerbate pain. Do try them out before hand so you know the effect they have on you.
  • Check your vacation destination. Is it easy for you to get around? If you find steps difficult are there any you will have to negotiate? What are the medical facilities? How much walking will you need to do to get around? How far is your destination from the airport? Will there be a long car or coach journey? You need to know what you can handle comfortably with your back problems and book accordingly.
  • If you require medication as a treatment for sciatic pain, make sure you carry enough for the duration of your travels and take some extra in case of delays. Ensure you carry your medications in your hand luggage and in their original labeled containers. Check with airline before booking your flights for the latest regulations on this. Do take all your back care medications and anything else that helps your back pain and sciatic nerve symptoms, like heat pads, with you in hand luggage.

2. While waiting for your transport.

  • If you find sitting aggravates your pinched sciatic nerve symptoms and back ache, keep moving about before your journey. You will have a lot of sitting to do so take the opportunity to walk about, stand up and stretch. Do not sit down unless necessary.
  • Give yourself plenty of time to get to your airport. You want to arrive in plenty of time. You do not want to be getting stressed and rushing. Get there a little earlier than you need to then you will remain relaxed.

3. During a flight.

  • Drink lots of water on the flight. Particularly if you are taking specific treatments for sciatic pain and as you are at altitude your body will easily get dehydrated which is not good for anyone and especially not if you have back pain and disc problems. However the easy solution is to keep drinking water and to avoid tea, coffee and alcohol as these only dehydrate you further.
  • Move around as much as possible and at least once an hour get out of your seat and walk up and down the aisles. If you are following a back care stretching and strengthening back pain exercise system then try to do some of these. I always do mine on the plane and it has not caused any problems but i do ask first. Do be courteous to other passengers but I find it perfectly possible to do the standing ones without causing any inconvenience in the aisles or in the galley part if you request politely of the cabin crew at times when it is not too busy.
  • Wear clothing that allows you to move freely. Do not wear anything constrictive or heavy.
  • Try not to fall asleep. This can be difficult but it is better to stay awake and move than to fall asleep and be in an uncomfortable position which may aggravate your back pain. If you feel you may need to sleep take a headrest cushion with you and request additional pillows.
  • When in your seat, use the pillows and take a lumbar support if you need to help you get in the most comfortable position you can. Airline seats were not designed for people with back pain but there is a lot you can do with blankets and pillows to make yourself less uncomfortable. If it helps you put your feet on a raised area to bring your knees and hips in a better alignment, you will need to experiment with this.
  • Do ask for assistance; do not try to struggle with putting luggage in the overhead bins etc

What about those long car journeys?

  • Try out different driving time limits to suit you. You may need a break every hour, test out what works for you. Do get out of the car, walk around, do any back pain relief stretches and just move around for about 10 -15 minutes. If you are stopping at a service station do not sit in the café but move and walk around first.
  • Do not carry your mobile phone or wallet in your back pocket. If you do it can create an abnormal sitting position tilting one hip higher which may cause you to have problems.
  • If your car has a lumbar support which is adjustable that is good but if not a lumbar support cushion will work as well to give extra support for your bad back. If you are hiring a car you can check this out beforehand or bring your own cushion to custom your seat.
  • Try using a heating pad as a treatment for sciatic pain and sciatica symptoms. Heating pads can be thin enough to be comfortable when driving. They deliver a constant therapeutic heat which can be good to ease back pain and sciatica. Some cars may have heated seats which can help.
  • Power steering is wonderful and will help you a lot if you have upper or lower back pain and sciatica. Most cars do have this now but do check.
  • Try to share the driving whenever possible
  • Do any back care stretches you have been given before you start the journey, anytime you can during the journey, in breaks and after the journey.
  • Drink plenty of water during the journey; it is easy to get dehydrated which is not good for you or your back. Try to eat healthy nutritious snacks.
  • Try to maintain a good driving posture, this is easier if you are taking regular breaks and can prove to be helpful as a preventative treatment for sciatic pain.

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Posted in back pain prevention, ergonomics, sciaitca treatments, sciatica relief, sciatica tips, traveling with sciatica, treating back pain | No Comments »

Lower Pain in Back : Affecting Your Job?

Wednesday, May 18th, 2011

Accordinback-pain-and-workg to a recent article on BNET there is a link between performance at work and chronic low back pain. The article discusses the large number of people that suffer from lower back pain and how their career may be directly afffected by the pain they suffer from…

The new study, published in the May issue of The Journal of Neuroscience, measured the thickness of parts of the brain and brain function during a demanding task in 18 people who had experienced low back pain (rated at least a 4 out of 10 on the pain scale) for at least one year, and who were planning to have treatment–either a spinal surgery or a nerve block.  Subjects had thinner cortical thickness than controls and abnormal activity during an attention-demanding task. Six months after they underwent their back treatment, those whose pain was successfully treated had regained cortical thickness and had normal brain activity during the cognitive task.

To read more about this topic visit the article listed here:
The Link Between Back Pain and Your Job

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Lower Pain In Back : Ergonomics Tips to Reduce Pain and Have Better Posture

Monday, May 9th, 2011

office-ergonomicsIf your work day consists of a lot of sitting it is important to make sure that you are conscious about your posture. Most work related injuries involve back pain, and can often timed be due to poor posture and/or the non-use of ergonomically correct furniture and office equipment. This doesn’t mean that your office needs to be completely revamped, however a simple re-arrange of the items you already have may prove to be beneficial to your back.

According to fyiliving.com the following tips will help you to maintian correct posture and reduce the risk of back injury.

Chair:

  • Your chair should be at a level where your feet are planted flat on the ground, with your thighs level or pointed slightly down.
  • Armrests should be set so that your shoulders are neither shrugged nor sloped

Mouse:

  • The mouse should be slightly higher than your keyboard
  • Relax your hand when using your mouse, gripping the mouse too hard strains your hand

Keyboard:

  • You should set up your keyboard so that your hands fall naturally on the pad, your arms aren’t overextended
  • Your palms (not the wrist) should touch the pad.

Monitor:

  • The height of the monitor should be where your eyes will look naturally at the top third of the screen when your head is level.
  • The distance from you to your monitor should be about an arm’s length when leaning back on your chair.

For more information on posture and ergonomics please visit the sites below!

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Posted in back pain prevention, causes for pain in back, ergonomics, Uncategorized | 9 Comments »