Small Stones: Helping You Avoid an Aching Back
Whether it's shoveling snow or prespring clean up, outdoor activities can cause strain or injury. Keep your back healthy with the following tips from Mary Beth Ponzo, PT, DPT, MS, program manager, Froedtert & the Medical College of Wisconsin SpineCare Clinic.
- Pace your activity. Start slowly and work up to heavier exertion.
- Keep the load light and close. Whether shoveling after a late season snowstorm or cleaning up the yard for gardening, keep the load close to your body and avoid moving too much at once.
- Use good body mechanics. When lifting, keep your back straight and bend at the knees and hips. Let your legs do the work for you.
- Interrupt stressful postures. Take breaks. Stretch, walk around and get the kinks out.
- Exercise regularly. Regular exercise allows you to remain active with less risk of injury.
- Maintain a healthy weight. Less weight equals less strain on your back.
Small Stones ResourcesAt Small Stones, a health resource center of Froedtert & the Medical College, nurse educators Kathleen Steele, BSN, RN, and Mary Freisleben, BSN, RN, can tell you about back-related products and books/CDs, including:
- Lumbar and cervical rolls*
- Spine-aligning wedges*
- Cold packs, various styles*
- Release Back Pain CD (acupressure and gentle yoga)
- What to Do for a Pain in the Neck by Jerome Schofferman, MD
- All You Need to Know About Back Pain by Mary Anne Dunkin
- Living Well with Back Pain by Robert B. Winter, MD, and Marilyn L. Bach, PhD
- The Back Smart Fitness Plan by Adam Weiss, DC
- Strong Women, Strong Backs by Miriam E. Nelson, PhD
- Sciatica Solutions by Loren Fishman, MD, and Carol Ardman
- Outwitting Back Pain by Ellis F. Friedman, MD, with Abbi Perets
Stop in to learn more about back safety. You can also call 262-797-2485, or visit smallstones.com. Small Stones is located in the V. Richards Plaza, 17145 W. Bluemound Road. Hours: Mon. – Fri., 10:00 am – 7:00 pm; Sat. 10:00 am – 5:00 pm; closed Sundays.
* These items recommended by the Froedtert & the Medical College of Wisconsin Spine Care Clinic.
Source: Froedtert Today
Date: March 2008