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We know that we should not bend forward rounding our spine whether we are exercising or any other daily activity. Please share the alternative ways that you use in your daily lives instead of bending over and rounding the spine. Thank you.
What a brilliant post! Thank you, Sandi.
I keep a grab bar in my kitchen and one in my bedroom. I don't use it lately as often as I should, but it is helpful.
Sometimes I get on my knees to pick things up from the floor. Sometimes I use my toes. (They have become quite talented.) Sometimes I just bend down and pick the darn thing up--always bending my knees--but I feel guilty when I bend down.
I know there is a technique of bending one knee
while straightening the other leg and putting it behind
you, but I am unable to do this.
I'm eager to hear what other people do. What do you
do, Sandi?
Jacqueline
I use a technique called The Golfers Reach. Hold onto the edge of your kitchen counter, washing machine etc or you could put a cane or dowel in one hand for support, hinge at your hips and bring one leg up in back of you as you go forward to get the last sock out of the washer or the item you just dropped on the floor. I use this one a lot.
Sometimes, I squat down but, a the age of nearly 70 and with some arthritis in my right hip, that is becoming more and more difficult in spite of my exercises.
Also, consider the use of a reacher to pick up items up off the floor. I personally don't use one (yet) but they are worth their weight in gold when it comes to protecting your back.
It takes just one moment to sustain a compression fracture and your life will change in an instand and perhaps for the rest of your life.
I have a chapter on body mechanics in my book. My book is, right now, out of print; however, I am working on the second edition which we are planning to be published early February 2010.
Hope this is helpful.
Sara Meeks
I have two grab reachers that are fantastic! Not only are they beneficial for picking things up off the floor but also reaching into cupboards. I also have a magnetic reacher that is as small as a pen but extends and can pick up keys, needles, pins etc...
Yes versatile toes are an asset, it's the fastest way I know of picking up a pen!!
Kind regards Loods
I have reacher to pick up items up off the floor. But when i need it, in the other room. So i do the best i can and keep on working the old way. I set on the Floor to wash it, Better then a mop.
I bend from my hips, keeping my back straight, and also bend my knees.
I have many many pets and have multiple indoor house rabbits. This requires daily hours of cleaning both of the floor ( sweeping ), litterboxes (lifting), and actual cleaning of the floor, changing water bottles etc.
When I clean areas of the floor I am sitting on the floor using a wet cloth or totally kneeling over the floor. I literally vacuum by using only the hose and scuttling about either crawling or sitting on the floor .
I also bought an elastic back support from a health supplier. It is a Godsend but I only use it while I am cleaning my pets. The back support helps a lot when i am lifting a heavy ltterbox, placing it on a chair and then standing up before I pick it up again I am not getting back pain any more ( I don't know if it was muscular pain or otherwise )
Instead of bending over I literally sit on the floor and work in that position.
Yes I look like a nut when I am cleaning and i do have to wash my clothing a bit more from being on the floor and it probably takes more time but i don't feel as if I am putting strain on my spine anymore.
When I get up I kneel on the floor and push myself up using one hand so as not to strain my knees
Previous to the diagnosis I had been bending and lifting more probably than the average person ever would who did not have this particular work
Wow, isn't it amazing how creative we can be with things we used to take for granted. Yet again I have learnt something new by visiting this site and the various topics.
I am so much more aware of my body language and mechanics now but still have more to learn. I remind myself frequently and am using my knees alot and keeping my back as straight as I can.
Thanks for all the tips everyone !!
I have been in weight training at the local Y for almost 3 years. I'm 65 and diagnosed with osteoporosis of the spine in 2001. I also have osteopenia in the hip. When I bend down in my everyday life I use the weightlifter's squat--weight on the heels, spine straight, rear sticking out. If I have to bend down almost to the ground I maintain the position but rock forward to the balls of my feet. When I'm in class I use the same squat with a barbell on my shoulders--usually with 10 to 12 pound weights on each side.
Does your instructor have knowledge about bone loss? May I suggest that you question using a barbell on your shoulders? You may want to message or Friend Sara Meeks about the using a barbell on your shoulder plus added weight.
Regarding Reachers: If you have only one it usually not where you need it at any given time. I know people who have 3--one in the kitchen/laundry area, one in bedroom/living space and other is a floater. There are also collapsible ones for travel.
Regarding Spine Supports: The elastic ones you buy will make your back feel "better" but there is nothing there to protect you from injury. The only one I know now is called the Spinomed and you can find out more about that by contacting me through Friends or personally at sara@sarameekspt.com
I think that it is very important to concentrate on strengthening muscles. It is comforting to know that we all have the capacity to do that, in the face of slim chances of improving bone mass. In the nearly 3 years I have worked out with barbells and hand weights, I have seen that increaased muscle strength has improved posture and the ability to perform everyday tasks. I have not told my instructor about my condition. I think that women with osteoporosis are viewed as fragile and capable of withstanding only a limted exercise routine. All I can say is that I think iit s important to read the words of caution telling me what I can and can't do (of which there's more than enough), but to also listen to your own body. I have been amazed at what it can do. I'm happy to report I can sometimes outdo the younguns in the class half my age. I think there's hope for the huge number of people with osteoporosis, despite the warnings that keep peole afraid to move without asking the advice of an "expert."
Well. I also use my toes to pick up little things and I squat a lot when picking larger things up. Like al44, I do squats at the gym. However, I only use a barbell with squats if a personal trainer is watching to make sure my body is in good alignment so I don't hurt myself. ls
Hey al44
I agree with you, I have lifted weights 55 years and all my other activities have been vigorous. Even at age 67 I have much muscle mass and I am complimented. The best part is I have not had any osteoporosis issues, only sore muscles from activities. I have learned how to massage those muscles. My posture is excellent, lost only one inch of height and I can do anything I want.
Dear al44 and other "gym rats:"
I am in complete agreement that it is important to strengthen muscles and to take part in activities without being considered fragile and able to do only limited exercise. However, there are ways to do it and ways not to do it.
Most exercise programs do not target the primary muscles needed for protection of the areas at risk for fracture with osteoporosis--namely, the back extensors, hip abductors (in hip neutral) and hip extensors. Also, whenever doing any weight training, it is important to have a stable back and not to compress under the weight. Compensatory movements are common as people add too much weight.
Body Alignment is the key to success in any exercise program.
Wow! What a range of choices we have--from the toe picker-uppers to the iron pumpers. Hopefully whatever you choose, you're maxing out your body's potential.
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