Scottsdale Health October 2019

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list / by Sherry McAllister 5 Unexpected Ways to Hurt Your Back Sherry McAllister, DC, is executive vice president of the Foundation for Chiropractic Progress (www.F4CP.org), a not-for-profit organization that informs and educates the general public about the value of chiropractic care and its role in drug-free pain management. Back pain is the single leading cause of disability worldwide. Not only can back injury prevent you from going to work, it can also affect your ability to take part in everyday activities, whether it’s exercising, hiking or running errands. Back injuries also occur more frequently than most think. Did you know half of all working Americans experience back pain symptoms each year? And it’s costly. Low back pain costs at least $50 billion in healthcare costs each year. Add in lost wages and decreased productivity, and that figure rises to more than $100 billion. Think all back pain and injury is caused by some dramatic event? Think again. Here are just a few of the ways you can quickly send your back out of alignment. Coughing Depending on the current health of your back, all it takes to throw things out of alignment is a major coughing fit. Think about your posture mid-cough, for example. You’re likely hunched over with your shoulders tensed up by your ears. Your body seizes mid-cough, and the next thing you know, the damage is done. Instead, the next time you cough, try to keep a natural arch in your back and your shoulders away from your ears. Even placing your hands flat on a surface such as a table when you cough can keep your back from compressing. Smoking Greater risk of back pain is just another of the many reasons to quit smoking cigarettes. A study conducted by Northwestern University found that smokers are three times more likely than nonsmokers to develop chronic back pain. Smokers who quit their nicotine habit during the study experienced a decrease in chronic pain. Research has also found that smoking may damage tissue in the lower back by slowing down circulation, which reduces the flow of blood and nutrients to back muscles. Another sound reason to put that cigarette out. Wearing high heels Ask nearly anyone about their most painful memory involving high heels, and they will grimace as they tell you about not being able to get on the dance floor at a wedding, or a vacation. Be warned: when worn often, high heels can do more harm than good. That’s why you’ll want to think long and hard the next time you consider slipping your feet into a stylish pair of stilettos. With every step, your heels raise and your legs lean forward. This positioning affects the cushioning of your spine and ultimately leads to issues throughout the entire length of your back. Falling asleep on the couch Couches were made for sitting. But even the most well-constructed sofa was not built to support your body’s curves over an eight-hour span. Many people are side sleepers, which becomes a problem when lying on the dense cushions on most sofas. Since most back pain is cumulative, the decisions we make daily matter over time. So, the next time you feel tempted to fall asleep while binge-watching Netflix, stay strong and head to bed. Your back will thank you in the morning. Lifting a pet or just about anything Done incorrectly and with improper form, bending and lifting weight can cause back injury quicker than you can say “lift with your knees.” Many pet owners experience back pain after bathing a pet or even doing something as routine as emptying the dishwasher. Being mindful, keeping the weight close to your body, bending at your knees, and avoiding any sort of pivot, twist or turn while lifting can minimize the chance of injury. 16 ScottsdaleHealth 10/19
splurge Pedal to Productivity An exercise bike work station Sitting at a desk all day isn’t ideal for most people. Aside from a bathroom break or grabbing coffee from the breakroom, working an office job can often mean a sedentary lifestyle. This foldable exercise bike station allows you to work out while you work. Ideal for use in the office or at home, the bike has a 17-inch laptop table so you can clear your inbox while cycling on the magnetic-resistant pedals. The compact folding design and transport wheels are perfect for taking the bike from office to home or simply putting it away when you need to sit at your desk. There is an LCD display that tracks calories, miles, RPM speed, and time. $239.99 at Bed Bath & Beyond, www.bedbathandbeyond.com. 10/19 ScottsdaleHealth 17
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