Who else is happy that the fall is finally here? I know I am. Nothing beats football Sundays, foliage, and cool nights at the fire pit in my book. With life finally starting to fall back into a normal routine, I thought it would be a good time to share some tips to help protect that spine, especially on football Sundays. Football Sundays entail cooking, watching, gathering, and usually indulging in some buffalo chicken dip if I’m involved. This means a lot of hours spent in the kitchen, packing and transporting food, watching games, and the occasional jump and high-five when the Pats score a TD.
What most people don’t think about is how all of these postures can wreak havoc on the spine if not performed correctly. Studies have shown that postures that involve bending and twisting are associated with the occurrence of back pain.1 Studies have also shown that lifting with incorrect form, like those outlined in the pictures below (Figures 2,4), can increase the risk of herniated discs in the lumbar spine.1 These “poor postures” can create strain on the ligaments and joints of the low back, which can increase shear, torsional loadings, and compressive forces on the lumbar spine.1
So why is this important?
At the very least, this could cause unwanted back pain. Nobody wants to deal with that! Studies have shown that approximately 80% of adults’ experience low back pain at some point in their lifetime, and that it is a leading contributor to missed work days.2
It is important to utilize proper lifting mechanics and body mechanics all the time, but it is important to be especially cautious when there are prolonged periods of lifting or heavier loads being dealt with.
So what can I do during football season to minimize the risks of injury to my spine?
Today, we will cover Tip #1. With the topic of football Sundays in mind, think about food preparation/cooking, lifting heavier crockpots or coolers, or even when sitting and watching the game.
Tip #1
Don’t hunch too much
Try to allow your spine to stay in its natural alignment. This means there will be a small inward curve (lordosis) in your neck and lower back, and a gradual outward curve in your mid-back (kyphosis). To do this, think about drawing in the abdominal muscles when performing a lifting task to help stabilize this neutral spine. Anything more than these natural curves can cause all types of imbalances with strength, flexibility, and joint mobility. This can further lead to poor posture and faulty habits, as well as possible pain down the road.
Examples of correct posture when lifting:
The natural curves of the spine are maintained with this lift. The object is close to the center of mass, and the knees maintain alignment over the toes, but not past the toes. The heels also stay planted throughout the lift.
Examples of INCORRECT posture:
Knees are relatively straight with too much flexion through back.
*Increases risk of herniated discs.
Knees come too far forward; and heels are lifting off of floor
Rotation through your spine can cause increased pressure through discs in the low back.
Stay tuned next week for Part 2 of Posture and Potluck: Keys to Success this Fall! Remember, your local physical therapist is there for you when your super-fan status starts to cause pain. Choose PT first before a small problem becomes a big one!
Resources
- Demoulin C, Marty M, Genevay S, Vanderthommen M, Mahieu G, Henrotin Y. Effectiveness of preventive back educational interventions for low back pain: a critical review of randomized controlled clinical trials. European Spine Journal. 2012;21(12):2520-2530. doi:10.1007/s00586-012-2445-2.
- Low Back Pain Fact Sheet. National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet.