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Back Safety Tips for Busy Moms and Dads

By Sandy Schroeder

No one has to tell you it’s a busy time of the year. You are right in the middle of it as you cover the bases at home and at work. But you may need to slow down a little if you want to survive.  In an effort to make everything come out right, you may be putting your back to the ultimate test.

Protect Your Back

As you lift, tote, and move boxes, bags and equipment, speed may triumph over correctness. How often do you think about protecting your back as you polish off summer cleanups and launch new fall projects?

If you are doing a lot, and feeling the effort, you may need to slow down. Moving, lifting and stretching to get the job done can put a strain on the back that lingers long after the work is over.

Lift Safely

Never twist while you lift. Twisting while lifting is one of the most dangerous movements you can make. If the item is too heavy, pushing it may be easier than pulling it. Use your legs, not your back or upper body, to push objects. If it is too much to safely manage, get some help.

Reach and Bend Carefully

  • Use a stool or small ladder when you are reaching for things above shoulder level. Straining to reach objects can hurt your neck, back and shoulders.
  • Never bend at the waist to pick up items on the floor. Kneel on one knee as close to the object as possible. Keep your other foot flat on the floor, then carefully lift the object.
  • For heavy objects, kneel and keep the object close to your body, using your legs to lift.

Check Totes and Backpacks

In the fall, new backpacks and totes need to be evaluated too.

Weight Check: Backpacks and totes should weigh no more than 5 to 10 percent of body weight when loaded.

Length Check: Bags should not hang more than four inches below the waist to avoid overloading shoulders.

Compartments. Make sure you have a variety of compartments to evenly distribute weight.

Match size to individual – Big packs invite overloading.

Strap Check: Use wide, padded straps fitted to the body that distribute weight evenly.

How Your Chiropractor Can Help

If you are feeling twinges of back pain, in spite of your best efforts to protect your back, don’t wait, stop by The Joint Chiropractic to do a back checkup now. The Joint Chiropractic makes it simple. Private, affordable home care programs eliminate insurance, and weekend and evening hours are available. No appointments are needed.


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