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If
you are like most "DIYers", the tasks you are taking on are likely to
be far removed from your normal every day activities. Failing to remember
this simple fact is the main reason why so many DIY enthusiasts suffer
aches and pains, particularly in their backs. Here are some tips to
help you prevent injury and guide you on how you can be alert to the
signs of injury.
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BACK PAIN AND DIY
Much back pain is due to the prolonged stretching of tendons and ligaments in the back. If this strain continues it can lead to a gradual loss of support for your spine and joint wear and tear. Pressure can also increase on the spinal nerves and cause pain elsewhere.
The result is often mild injury, such as an ache in the lower back.
IGNORING ACHES
Many people believe that aches are temporary and ignore them thinking that they will go away. Never work through the ache, it is a sign that something is wrong. If you continue to aggravate the injury then further damage can occur to the soft tissue structures that may lead to sharper pains. The body's response to this is to lock the affected area by causing the muscles in that region to go into a spasm. This is to try to prevent further injury.
Whilst chiropractors are always available to help ease those DIY pains, they much prefer that their patients try to prevent injury as much as possible.
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SIMPLE GUIDELINES
So that you can enjoy the fruits of your labour, here are some simple guidelines to help ensure that improving your home does not become a pain in the back:
- LIFTING AND CARRYING
Always lift heavy weights extremely carefully. Approach them slowly, getting a firm grip, bend your knees and keep your back straight, taking the weight with your legs and not with your lower back. Always keep the load close to your body and try not to pivot on your legs but turn your whole body. If you have to move heavy loads, either get help or use a wheelbarrow. Most DIY centres now sell two wheel trolleys, which are a good investment.
- KNEELING
It is always better to kneel on one leg rather than bending down repeatedly from the hips. If you suffer from knee problems or osteoarthritis use a cushion to kneel on. If you must bend, keep the lower back as hollow as possible.
- WORKBENCH LEVELS
Your workbench should be a level that will allow you to work without bending forward from the hips. It is wise not to stand in front of your workbench for long periods at a time without a break.
- VARYING THE TASK
Working constantly at one task means your movements are repetitive.
This is the prime cause of strains and sprains. If possible, carry out short periods of activity on a variety of jobs rather than slogging away at the same one all day.
- KEEP WARM
Chilled muscles are more easily strained. So keep yourself warm and covered. Wear several layers and take them off as you warm up.
- REST PERIODS
However anxious you are to get the job done, it is sensible to take regular rest periods. A sit down with a cup of tea can make you feel better in the days to come too. Not taking a regular break is as bad for your back as continually working in the same position.
- THE MORNING AFTER
If the next day you find that you ache you must rest and recuperate. Should the pain persist, consult your chiropractor and they will advise whether you should apply heat or ice packs to the area, or whether you require treatment.
REMEMBER
Be sensible. Take simple precautions and do not work beyond your capacity. If you exercise and keep fit, you will be in much better shape for tackling all those DIY jobs.
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Frozen
Shoulder, or 'adhesive capsulitis', is an extremely painful condition
in which the shoulder becomes slowly and increasingly immobile. The condition can occur out of the blue but often follows a mild injury to the shoulder, such as falling onto the outstretched hand. Jarring through the shoulder may start off the process and then the joint capsule surrounding the shoulder becomes inflamed, swollen and contracted.
Unfortunately, approximately 10% of patients with a frozen shoulder develop the condition on the other side within five years.
The term frozen shoulder is often misused and there are many other conditions that cause pain in the shoulder: tendonitis, bursitis, referred pain from the neck, muscle damage and wear and tear. It is very important to make sure that your pain is accurately diagnosed as quickly as possible to avoid long-term or even permanent reduction of arm movement.
There are some more serious problems that can also refer pain to the shoulder including inflammation of the gall bladder (right shoulder) and heart problems (left shoulder and arm only). Chiropractors are trained to differentiate between all the different signs and symptoms and make an accurate diagnosis.
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Pain
associated with a frozen shoulder is usually over the shoulder joint itself
and sometimes in the top of the arm. The pain comes on slowly and is not
always associated with injury. The most important symptom is severe and unrelenting
pain, often worse at night.
This will interfere with normal activities such as hair care, fastening a bra or tucking clothes into trousers. Examination will show severe restriction in raising the arm and rotating it both outwards and inwards.
In many cases, by the time people seek help, they are depressed and sleep-deprived.
There are three stages to this condition:
- Stage 1: Increased pain on movement, often worse at night and gradual reduction in mobility. This first phase can last up to 12 months.
- Stage 2: Pain begins to diminish but there is very little mobility in the shoulder. This can also last up to 12 months.
- Stage 3: Mobility partially returns over a period of up to 36 months, but without active treatment most people never regain full mobility.
TREATMENT
Chiropractors will focus the treatment on reducing the inflammation in the joint, restoring mobility and maintaining flexibility with a series of exercises, electrical techniques such as Ultrasound. In extreme cases, it may be advantageous to refer patients for a corticosteroid injection in the early stages, although this is not always helpful.
YOU WOULD BENEFIT FROM SEEING A CHIROPACTOR IF YOU HAVE ANY OF THE FOLLOWING SYMPTOMS:
- Inability to carry objects, use or raise the arm
- injury that causes deformity of the joint
- shoulder pain that occurs at night or while resting
- shoulder pain that persists beyond a few days
- swelling or significant bruising around the joint or arm
- signs of an infection, including fever, redness or warmth.
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