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October 2008 – Prevent Back and Neck Injuries During Fall Clean-up
With fall upon us and winter looming, you may soon discover muscles you never knew you had. Raking leaves, clearing brush, shoveling snow and other yard work often means bending, lifting and other movements. Fast-paced yard work can stress muscles and joints, especially in your neck, back and hips and shoulders.
“These activities can really strain your back, hips and shoulders, especially if you’re not in shape,” said Gregory L. Whitcomb, DC, Medical College of Wisconsin chiropractor at the Froedtert & The Medical College of Wisconsin SpineCare Program. Dr. Whitcomb, a licensed and board-certified chiropractor, uses his hands to adjust or mobilize the joints of the body, particularly the spine, to reduce pain and restore or enhance joint function.
“Raking the lawn, and we all do it, is a particularly aggressive activity,” Dr. Whitcomb said. “The more unfit a person is, the more likely he or she is to strain muscles or joints doing strenuous yard work.”
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| “If aches and pains resolve in a few days, there should be nothing to worry about. But, if neck and/or back pain persist after one or two weeks, and they limit your ability to function normally, it’s probably time to take a closer look. You may need treatment, and it’s also likely you need to improve your fitness, especially core strength.”
Tips to Prevent InjuriesTo prevent back and neck problems during yard work, Dr. Whitcomb advises his patients to “work with your head and not with your back.” He suggests:
- Have a plan for your work; pace yourself and don’t try to do everything in one day, especially if you’re not in the best shape.
- Do a warm-up before doing physical work. Taking a 10-minute easy walk will help to increase your body warmth and circulation, making it easier to get into the swing of things.
- Break up your work with short periods of rest, but stay warm.
- Use proper body mechanics. Be “body aware.” When lifting, check the weight of an item to make sure you can lift it confidently, avoid twisting when lifting, use a strong tummy and your legs and hold the object close to your body. (To learn more about body mechanics, visit the SpineCare Clinic section of the Medical College of Wisconsin Web site.
- Improve your fitness. It’s good for you anyway! Take up a balanced strengthening and cardiovascular exercise program. (If you have questions or concerns about your ability to exercise safely, talk to your physician). Keeping the muscles in the back, chest, abdominal core, hip and upper legs strong can help prevent overuse injuries and make yard work less of a “chore.”
The SpineCare Program at the Medical College of WisconsinThe SpineCare Program provides individualized, comprehensive care for people with acute or chronic spine disorders as well as spine problems caused by injury or illness. All team members — neurosurgeons, physical medicine specialists, chiropractors, and physical and occupational therapists and nurse care coordinators alike — are in one location to ensure all patient needs are met.
When you call the SpineCare Program, a registered nurse will personally review your case and assist you in getting the right type of care at the right time.
If a chiropractic visit is recommended, Dr. Whitcomb will conduct a thorough examination, order any necessary tests, and discuss your problem with you. He may recommend chiropractic care as your primary method of treatment or, if other conditions exist, work directly with other team members to complement medical treatment.
“Chiropractic has been shown to be most effective for central neck, backaches and stiffness,” Dr. Whitcomb said. “Manual spinal adjustment quickly helps many people. Most patients can expect definite results in a short time. The important thing is that many patients need other help to maintain the positive effects of treatment. That’s the benefit of a team-based spine care program. For most people, it’s about getting past treatment and into an active lifestyle again.”
The SpineCare Program is designed and equipped to deal with the full range of spine problems, from minor to severe. “If a seemingly ‘simple’ spine problem turns out to be more complex, we can address it immediately,” Dr. Whitcomb said. “For example, prompt access to a neurosurgical consultation can usually be arranged within a day or less. There’s no need to go to one place for imaging, another for physical therapy or chiropractic and yet another for a surgical or pain management. The SpineCare Program offers complete treatment services right here. It’s truly integrated and patient-centered care!”
Care integration means access to a team of highly qualified and experienced spine specialists who work together for the benefit of patients. “Our team of physical therapists also works with patients to prevent their pain from coming back through positive lifestyle changes, proper body mechanics and ‘back-friendly’ exercise.”
Last Review Date: Nov. 3, 2008 Online Editor(s): Richard Petre
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