How to Protect Your Lower Back When Lifting Heavy Objects

One bad movement with improper lifting mechanics can be enough to take you out of action for longer than you would expect...

According to the Bureau of Labor Statistics (BLS), more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. It is important to know how to use the muscles in your glutes and hamstrings as opposed to your low back to lift heavy objects.

Here is an 8-step process to follow to lower your injury risk when it comes to lifting heavy objects.

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1. Get a secure grip

2. Keep your shoulders leveled, and facing in the same direction as your hips (WHEREVER YOUR HIPS GO, YOUR HEAD GO)

3. Use the power in your leg muscles to support your body as your stand up instead of relying on your back.

4. Bend at your knees, not your lower back; (a completely flexed (forward bent) back can be highly susceptible to a ligament and/or disc injury.)

This picture illustrates how to safely pick an object off of the ground and pivot

5. Do NOT bend or twist at the waist,

6. Pivot your feet and hips, rather than twisting your lower back.

7. Keep the object close to your body as you move.

8. When unloading the object, lower the object with your arms as you bend your knees with your shoulders facing in the same direction as your hips.

This picture illustrates how to safely place an object back on the floor

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

*My lawyer told me to inform you that this is an informative article and not medical advice.

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• Zuhair Haque, Exercise Specialist at Rehabon Physical Therapy. Zuhair enjoys basketball and he cannot wait to start the DPT program at North Central College in 2023. Zuhair has an extensive experience for working for multiple physical therapy/rehab organizations.

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

5 Basic Pre-Game Stretches for Basketball Weekend Warriors

As the pandemic comes to a close, and basketball courts start getting packed again you might want to dust off your basketball shoes and lace them up once again... But once you walk into the gym and shoot your first shot you realize that you're not moving like how you're used too. Here's a way that you can overcome that feeling in 5 minutes!

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Hip mobility is vital in basketball for changing direction quickly and defending great offensive players. A focus on hip stretches will make your joints feel comfortable and stable when moving in a greater range of motion.

1. Hip Flexor Stretch: Kneel on one knee creating a 90° angle with the opposite hip. Tilt your pelvis backwards to flatten your lower back and transfer your weight forward until you feel a gentle stretch on the anterior aspect of your hip of the lower leg.

2. Hip Crossovers: Lie on your back with your arms out, feet flat on the floor, and your knees together. Let both knees fall to one side in a slow controlled movement, letting the weight of your legs help you get to end range. Pause briefly at the bottom. Then use your hips and take your legs to the opposite side in a controlled manner.

Your calf muscles are essential for walking and running, generating the final push when jumping in basketball.

3. Calf Stretch: Stand facing a wall or object and place your foot up against the wall. Keeping a straight knee, lean forward until you feel a stretch in the calf and hold the position.

The quadriceps muscle, which are in the front of your thighs, straighten the knee joint every time you run across the court or jump vertically which makes it the powerhouse of your lower body.

4. Quad Stretch: Grab the top of one ankle with one hand and pull your foot towards your buttock until you feel a gentle stretch in front of the thigh. Hold the stretch, keeping your lower back neutral.

The adductors (or your groin muscles) are important for providing stability during explosive movements such as jumping and running for basketball players.

5. Butterfly Stretch: Sit down and bring your heels together as close as possible to your hips.

Grab the forefoot with your hands to pull the torso forward to feel a comfortable stretch in the groin/inner thigh.

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*My lawyer told me to inform you that this is an informative article, not medical advice.*

Zuhair Haque, Exercise Specialist at Rehabon Physical Therapy. Zuhair enjoys basketball and he cannot wait to start the DPT program at North Central College in 2023. Zuhair has an extensive experience for working for multiple physical therapy/rehab organizations.

-- Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

5 Simple Stretches to change your routine...Yes it will get you moving too!

We have all been working from home and as we are returning towards offices one thing will not change for some of us is working from your desk. How do you make sure that low back pain or sitting fatigue does not destroy your posture? We have few exercises attached for your review and a reminder. Happy working!!! from home or office...…

1. Seated Piriformis Stretch: The Piriformis muscle (otherwise known as your sitting muscle) often becomes tight due to prolonged sitting. This simple seated exercise will release tension in your glutes and hip flexors and even help relieve any sciatic pain.

· Start by sitting in a chair and cross your leg over your opposite knee.

· While keeping your spine straight, slowly lean your chest forward towards to the ground until you feel a strong yet comfortable stretch.

· Hold this position for about 30 seconds

· Repeat this stretch with your opposite leg.

2. Seated Hamstring Stretch: Constantly sitting for hours at a time could lead to tight hamstrings which can lead to back pain, knee pain, and limit your overall mobility.

· Begin by sitting upright in chair with one leg in front of the other.

· Slowly lean your trunk forward until you feel a stretch in the back of your leg

· Hold for about 30 seconds

· Repeat on the other leg.

3. Seated Lower Back Stretch:

· While keeping your spine straight, slowly lean forward while sitting in your chair and try to reach for your ankles

· Grab on to your ankle, or shin and hold for about 20 seconds.

· Repeat 3 times

4. Seated back stretch:

· While sitting, grab the arm or the seat of your chair with both hands.

· Twist your upper body, using the arms or the seat of the chair

· Hold for 5-10 seconds and turn to the opposite direction

5. Seated Neck Stretch

· Grab on to the bottom of your seat with both hands with your back straight

· Slowly lean your head to the right side of your body and hold while you feel a stretch on the left side of your neck.

· Hold for 10-20 seconds

· Repeat on the opposite side.

Discomfort and soreness is part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

*My lawyer told me to inform you that this is an informative article not a medical advice.

Zuhair Haque, Exercise Specialist at Rehabon Physical Therapy. Zuhair enjoys basketball and he cannot wait to start the DPT program at North Central College in 2023. Zuhair has an extensive experience for working for multiple physical therapy/rehab organizations.

-- Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook