Don't Be Sidelined With Back Pain This Fall and Winter: Leading Rheumatologist Offers Tips to Prevent Seasonal Back Aches

Those lazy days of summer have ended and it's time to prepare your back for the upcoming fall and winter seasons. Whether it's raking leaves, shoveling snow, or cleaning out the garage, your back muscles will be strained and abused. For those not prepared, this will mean getting a backache.

(PRWEB) October 26, 2005 -- Those lazy days of summer have ended and it's time to prepare your back for the upcoming fall and winter seasons. Whether it's raking leaves, shoveling snow, or cleaning out the garage, your back muscles will be strained and abused. For those not prepared, this will mean getting a backache.

"Fortunately, with attention to proper techniques and exercise, you can help to prevent seasonal back pain," said Dr. Keith Reich, a board-certified rheumatologist and contributing editor to OurHealthNetwork.com. Here are a few tips that Dr. Reich shares with his patients who are prone to back pain:

Fortunately, with attention to proper techniques and exercise, you can help to prevent seasonal back pain

- Do not rake, shovel, or lift heavy objects first thing in the morning. Move around a bit and "loosen up." The back is most vulnerable to injury after being at rest all night.
- Do warm-up and stretching exercises just before beginning the job. Dr. Reich describes several stretches you can do at http://www.OurHealthNetwork.com/backpain .
- Try not to twist your spine. If you need to reach for something, turn your entire body, rather than twist. Twisting along with bending will severely stress the spine and back muscles.
- Do not use rakes and shovels that are too heavy for you.
- If you need to lift a heavy load, get help.
- Take frequent breaks and stretch your back in the opposite direction (lean backward).

Raking leaves and shoveling snow are strenuous activities that, if done properly, will help you burn extra calories and give you a good cardiac workout. If done improperly though, you will experience hours of back pain. If you follow these tips, you will enjoy your raking and shoveling "workouts":

Raking Tips:

- Stand straight and walk to the leaves, instead of bending at the waist to reach them.
- Once you have the leaves under the rake, pull them straight back toward you. Don't twist your body to get another load of leaves.
- Avoid overuse injury to the back and shoulders by switching sides every few minutes. Rake ten minutes left-handed and another ten minutes right-handed.

Snow Shoveling Tips:

- Lifting a shovelful of snow should be done with your knees, not your back. Keep your back straight, bend your knees, and lift the snow by straightening your knees.
- Lift smaller loads of snow rather than heavy shovelfuls.
- Turn your entire body and step in the direction in which you are throwing the snow. Do not just twist at the waist and throw. Twisting and throwing a heavy load will cause early back fatigue and make the back susceptible to severe injuries.

When the job is finished, Dr. Reich suggests taking some time out for yourself, and treating your muscles to a warm, soothing bath. This is good therapy for your mind, as well as your back!

Additional tips from Dr. Reich on avoiding back pain can be found at http://www.OurHealthNetwork.com/backpain .

Editor's note: Visit http://www.OurHealthNetwork.com/press or call John Moroney at 312-952-1848 for more information or a full version of this press release.

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