Tips for Safe and Comfortable Hiking

Summer is here and, despite the wet and cold Spring, many North Shore residents will start Hiking. Going for a hike is a great way to stay healthy and appreciate the North Shore’s natural beauty. As I chiropractor, I have treated many people with back problems where improper shoes and packs were a factor. Over many years of practice, I have come up with some tips that will help ensure an injury-free backpacking trip, whether it’s a day hike or an extended outing.

Pay attention to shoulder straps. Look for injection-molded shoulder straps that create flex points to alleviate shoulder blade and pressure point strain.  Look for padding or back panels that keep the weight from directly putting pressure on the spine, allowing space for ventilation on long hot hikes.

A good hip belt is critical to keep the weight of the pack from pulling on your neck via the shoulder and adjoining muscle. Watch for hip pads that feel even a little uncomfortable in the store; they will feel like a steel edge after several days hiking.

Forward cinch-down straps in the shoulder and side are also helpful to keep weight from shifting. This becomes more critical if you are doing more technical style hikes where your footing is less sure.

Remember good footwear. The heavier the pack, the stronger and stiffer the sole of your shoe or boot should be. You can check this at the store by simply grasping the front and back of the boot and wringing it like a wash cloth. You will not want much movement if you plan on hiking with much weight.

Keep your pack weight under 20 percent of your weight. If you are hiking with kids and smaller family members and carrying most of the items it can be hard to keep from going over. Guidelines for kids are 10-20 percent, staying toward the lower end if other factors like high heat, altitude, or steep grades will come into play. Keep the heaviest items toward the front and bottom of the pack.

Consider a chiropractic adjustment before a long hike to give yourself a head start on preventing injury.

Happy hiking!

Avoid Back, Neck and Knee Pains When Gardening

Gardening is a rewarding, stress-free hobby — unless your knees ache, your back screams, or your hips throb!

The average age of gardeners is 55, with many remaining active into their 80’s and beyond.  Gardeners commonly experience back and neck pain, as well as aching knees. Some of these ailments seem to worsen with age.  Thankfully, there are tips and tools to help with these aches and pains, so the enjoyment of seeing those blooms or picking produce doesn’t have to end.

If you have limited mobility or back and neck pain, then raised beds or containers are a good option.  They can virtually eliminate bending.  Both raised beds and containers make it easier for those with mobility issues because the gardening area is elevated and accessible.

On the ground, a garden kneeler seat with collapsible side arms that lock in place can relieve strain on knees and back.  Pay close attention to the upright supports: A rounded 90-degree base tends to tip over as you push upright from kneeling; a better and wider design has a sharper, 70-degree inward angle making for a more stable base.  Garden kneeler seats cost between $20-$45 at local garden or hardware stores and quickly pay for themselves with happy joints. 

If you prefer squatting rather that kneeling to work, try a rounded garden rocker-seat for about $25.  Knee pads or a back brace can also help reduce the strain of long days planting in the sun.

Happy Gardening!

Leave Back Pain at Home on your Next Flight

It’s the time of year to make travel plans for spring and summer vacations.  But if you suffer from back pain, just the thought of travel can be discouraging.  Planning ahead can help you enjoy your next trip back pain free.

Whether you’re a daily commuter, recreational traveler or travel for business, unless you take precautions, back pain can ruin your trip.

The following simple tips can help you reduce or avoid back pain when traveling:

#1: Avoid stress by planning ahead - Plan your vacation ahead of time. If you have a severe health condition contact your doctor to make sure it’s safe for you to travel.  Pack your bags a few days before the trip and load your suitcases into the car the night. This will reduce stress related muscle cramps and back pain from exertion right before your trip.  Reserve your seat online and check your luggage at the curb to avoid the stress and anxiety of rushing around or standing in line.

#2: Pack light to prevent muscle strains - Heavy bags can aggravate back pain and strain your muscles and joints if you’re not used to the physical exertion. Make things easier on yourself by using a suitcase with wheels and a handle for rolling it.  Use a few smaller bags instead of stuffing one large suitcase which will be difficult for you to carry up stairs, lug around from place to place, and lift into and out of the car.  If you must bring a lot of heavy luggage, take advantage of the services of the airport baggage handler, taxi driver, and hotel bellhop.

#3: Use back and neck supports - Your lower back and neck can suffer if your car, train or airplane seat fails to provide adequate support, so bring along a lumbar support pillow to make your seat more comfortable and add critical support for your lower back.  Avoid neck strain with a neck support pillow; inflatable travel pillows for head support are inexpensive, light, and easy to travel with. You’ll find the extra head support while resting or sleeping on long trips to be a life saver. By the way, don’t count on airlines to have a pillow available on every flight these days either.  It may be more expensive, but the extra legroom found in business or first class may be worth it for your comfort. Especially so if you have a long flight.

#4: Stretch to stay limber - For long trips be sure to get up and move around as frequently as possible, preferably every hour. Stand up, stretch, twist, and bend to ensure muscles throughout your body get refreshed.  Simply moving your muscles this way stimulates blood flow, bringing important nutrients and oxygen to tired muscles. Remember, simply holding the same position for extended periods is a major cause of muscle imbalances and lower back pain.  If you can manage just a few minutes of movement and stretching every hour it will prevent soft tissues in your lower back from stiffening and aching.

#5: Remain well hydrated - You can easily avoid dehydration, a common cause of back pain when traveling, if you remember to drink enough water during long trips.  Fluids are necessary to keep your body cool, your blood moving, your muscles supple and your tendons relaxed and pain free. And nothing replenishes the fluid in your body like good old water.  You can reduce your chance of back pain on long trips by avoiding tea, coffee, and alcohol which can secretly leave you dehydrated.

Tips for preventing and treating back pain on the golf course.

I often hear the same story from many of my golfer patients. It usually starts something like this: “I went to pick up my golf ball, and I couldn’t stand back up.” or: “I bent down, reached into the cup and felt a little pinch. It didn’t really hurt but later that night it felt like I was going to die.”

While the majority of golf injuries are sprains (usually from bending rather than swinging the club), I find herniated discs are not uncommon among golfers older than 50. As people age, portions of the lumbar region stiffen and because golfers tend to put stress on this area when they swing, sometimes they suffer a spinal herniation in their lower back. The disc is like a radial tire, It has a really tough, laminated lining surrounding a shock absorbent center. Under too much stress the core bulges through the lining, causing inflammation which can impinge the nerves. If pain radiates down the legs it may be a spinal herniation.

Another common problem is lumbar spinal stenosis, a condition affecting many in their 60s, which makes standing upright for long periods painful. For players with this condition, it is recommended keeping a slight forward bend to relieve pressure. It’s also not a good idea to walk the golf course, so get a cart. If you’re looking for exercise, use a stationary bike.

Stretching alone is not a fail-safe answer to back problems for golfers. Heading out first thing in the morning and trying to hit a 400-yard drive is a sure-fire way to sprain back muscles, even if a person has stretched out, because the muscles are still cold. Ligaments and muscles need increased temperature and blood flow in order to have the elasticity necessary to perform during a golf swing.

Here are some prevention tips to avoid back injury while golfing:

·    Warm up before your round with 8 minutes of low-impact cardio.

·    After warming up, take a few gentle practice swings.

·    Stretch daily (first thing in the morning and before bed).

·    Get at least 30 minutes of exercise three to five times a week.

·    Have your swing analyzed; poor alignment can exacerbate back problems.

·    If you must carry your bag, use two straps to evenly distribute the weight.

·    Avoid triggers such as repeated bending and stooping whenever possible.