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I used to work with a client named Kim. She came to me with a back and hips that felt, well, vulnerable. She was always afraid that her back would “go out” at any given moment, because this had happened to her before. One time she bent over to pick a toothbrush up off the floor and her back went out for days - she could barely get off the couch. She felt like a ticking time bomb all day long, and she really wanted the confidence that her body wouldn’t break at any given moment.
Not only was she living in fear of getting suddenly sidelined by pain and having to stop everything (including her regular fitness routine that was helping her make progress toward her weight loss goals), but her tenuous back made her afraid that she would feel old and decrepit way before she wanted to. In fact, her dad had similar issues and moved around hunched over at the waist, barely able to get around and stand up straight. I think at the heart of it, she was deeply afraid that she would become like her dad.
Well, without realizing it, she was making mistakes in the ways she moved about her day that were contributing to her pain and significantly increasing her chances of throwing her back out.
When she came to me, I was able to help her by teaching her about the common moving and lifting mistakes that she was making throughout the day. I gave her simple tips for how to be more careful with her movements and move with confidence and strength to avoid injuries. So she began putting my tips and suggestions into practice in everyday situations (like pulling a pot out from a low cupboard, or picking a blanket up off the floor)
Over time, by avoiding those common mistakes and consistently practicing these tips, she built her confidence back up that she could move without fear of hurting herself. And the best part is that she no longer sees her future as turning into her hunched over old dad.
Today I want to teach you what I taught Kim. I want to bring your attention to top 3 common mistakes that most people are making as they move about their day that put them at risk of serious back injury
And then I want to teach you what I taught Kim and give you practical tips that you can start doing today to move better. This is so important for you because whether or not you’ve had a previous back injury, if you move wrong you ARE a ticking time bomb. Myself included. Our bodies are not bulletproof machines, but there are things that we can do to make them quite a bit more resilient and increase our odds of avoiding that kind of pain.
First mistake is lifting or picking something up incorrectly
Do this instead:
Second mistake is staying in one position for too long (especially sitting)
Do this instead:
Third mistake is having poor posture or improper alignment all day long
Do this instead for good posture:
The big idea here is that you don’t have to live in fear that your back is a ticking time bomb. Whether you’ve injured your back in the past or you just want to completely avoid any injury moving forward, I’m happy to say it’s totally possible if you avoid these big mistakes.
Your action steps now are to practice, practice, practice...all day long.
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