Ergonomics – Brief Discussion
Through out my career I’ve attended 100’s of classroom presentations and demonstrations on how you should be careful how you lift heavy objects. Never bend at the waist and try to lift an object, high potential of damaging your back, Squat down, grasp the object securely with your hands, then use you legs to make the lift keeping your back straight as you lift the object. I will be the first to tell you when I was in my twenties, and thirties I could dead lift 350 lbs with ease. I’ll also tell you that I am paying for this in my 60’s with arthritic pain in my shoulders and to some extent my mid and lower back. So later on in my career practicing good Ergonomics Techniques in an office environment really does make a difference in reducing the potential for pain. It makes for a very miserable day if you deal with unnecessary pain all day. Also a good daily exercise regimen pays big dividends down the road.
Therapeutic Exercise – Brief Discussion
Therapeutic Exercise is defined as performance of physical exertion for improvement of health or correction of physical deformity. I found that through dedication and sincere application of physical therapy techniques absolutely reduced the pain in my upper, mid, and lower back, shoulders, and knees. A 20 minute daily exercise routine is very beneficial to relieving pain and also good for your overall health. Not only does this assist in your physical well being I find that your mental health is improved tremendously. Exercise is also an excellent stress reliever.
Medical Definition of ergonomics
1: an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely—called also human engineering, human factors engineering
2: the design characteristics of an object resulting especially from the application of the science of ergonomics.
Article below posted on WebMD.com – Exercise to relieve pain.
Exercise and Pain Relief
“Exercise improves your pain threshold,” says Trent Nessler, PT, DPT, MPT, a vice president with Champion Sports Medicine in Birmingham, Ala. “With chronic pain, your pain threshold drops — in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can improve that pain threshold.”
If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your doctor first, and then seek an expert to help you develop an individualized exercise program. “Have a professional — a physical therapist or athletic trainer — show you what is appropriate to do given your condition,” says Nessler. “I may recommend a particular exercise that’s great for 75% of people, but maybe another 25% really shouldn’t do it.”
One thing a good trainer will do is something called a postural assessment. “We look to see how you sit, how you stand, how you walk,” says Joshua Margolis, ACE, a personal trainer and founder of Mind Over Matter Fitness in New York City. “Over life, we all develop these postural imbalances. Maybe you carry a child on one hip. Maybe you carry a bag on one shoulder. These imbalances that arise as a result can often trigger pain in the back, hips, knees, and shoulders.”
Margolis often recommends several simple, safe stretches that can help alleviate pain in the back and other joints.
- Lie on your back on a carpeted floor or mat. Rest your legs on a couch, chair, or ottoman, so that your legs from the heels to the back of the knees are completely supported. “You’re in the same position you would be if you were sitting in a chair, but now the pressure on your spine is completely displaced,” Margolis explains.
- Lie with your belly side down on a stability ball and let your body mold to the sides of the ball.
- Lie on your back and hold your knees in to your chest. “In yoga, they call this the ‘happy baby’ pose,” Margolis says.
The squat is another simple exercise that can reduce your pain. “I teach all my clients to do squats,” says Nessler. “If you have pain with it, there are modifications your trainer can recommend. The more you improve your ability to squat, the more you reduce your pain and improve your ability to do things like go up and down stairs.
What Exercises to Try?
Beyond simple stretches, one of the most important types of exercise to improve chronic back and joint pain is cardiovascular exercise, Nessler says. “Cardiovascular fitness is highly associated with a reduction in low back pain and knee pain.”
The key is finding a workout that doesn’t produce your pain during the exercise. You might start by walking briskly on a treadmill. If that provokes your pain, try the elliptical trainer. Still painful? Then you can try aquatic exercise — either swimming laps, if you’re comfortable with that, or participate in an organized aqua-aerobics class. “Being in the water is great for someone with joint pain,” says Margolis. “It gives you a cardio workout and resistance, without putting any weight on the joints.”
Strength training can also ease joint and back pain. But which is better, machines or free weights? Margolis says that both have their place. “Especially when someone is first learning how to lift, when they have a joint problem, machines can guide your movement,” he says. “But the machine also simulates support that your body won’t have when it’s engaged in actual activity. You sit on them, you lean on them. Do a combination of free weights and machines, using more machines in the beginning and transitioning to more free weights as your strength and form improve.”
Two other types of physical fitness that can help ease chronic pain are core strength and flexibility. To improve these, Nessler recommends Pilates and yoga. “They’re absolutely phenomenal at reducing pain, although they should be learned under appropriate supervision, especially for someone who is dealing with an injury or a chronic pain condition.”
Exercises to Avoid
People with joint problems that cause significant pain should usually avoid high-impact exercise. “A lot of people like to run, and it’s great exercise, but it puts a lot of wear and tear on all your joints,” says Margolis. “Basketball is a rough sport for the joints, too. You’re jumping, landing, shifting, going in a lot of different directions.”
Many people with chronic back and joint pain wonder if they can return to favorite activities like golf or tennis. Unfortunately, both of these sports tend to put great strain on the back. “Golf is a problem because it’s a unilateral activity. You’re only rotating one way. There’s never a point where you swing the club in the other direction,” explains Margolis. “Tennis is a little bit better, because at least you have a backhand and switch to a different side, but you still overuse one side. That side will get overdeveloped and overtaxed, and the other side will be neglected, leading to an imbalance.”
Does that mean you have to give up golf or tennis? No. You just need to find other ways to strengthen that neglected side of your body and bring yourself back into balance. “Find a physical therapist who will teach you exercises that can offset all that repetitive motion to one side,” says Nessler. The core strengthening of Pilates can do that; so can twisting and rotating exercises with a medicine ball. You can also just dial it back a bit by playing nine holes instead of 18, or two sets instead of four. Don’t take a golf or tennis vacation and play five days in a row.
“With chronic pain comes a reduced quality of life,” says Nessler. “Exercise can dramatically improve that quality of life again. There’s no reason to be sitting around the house in pain.”
I find the article above to be very informative regarding Exercise To Relieve Pain and to provide you a more quality life. I will continue to update this page with more information regarding Ergonomics and Exercises to manage joint and back pain.
Please feel free to provide your comments, recommendations or suggestions below. Again thank you for stopping by my website. Please come back soon to see how we’re progressing in our crusade to help each other live a pain free life.