
19 Sep Sep’24 news: Your BACKstage Pass
Did you know that low back pain affects 1 in 6 Australians? With a population of 26 million and growing, that’s approximately 4 million Aussies out there suffering with pain that can in some cases, severely affect your day-to-day function and lifestyle.
Whilst it can be complex, if you are one of the 4 million, we want you to know that there are many solutions to dealing with low back pain and getting out of that painful cycle.
This month’s newsletter is back focused (kind of like a BACKstage page to your own wellness show).
Read on to hear about our upcoming back pain workshop, manual handling advice that could save your back, and the often overlooked pain-in-the-back joint that could be causing your grief. And for any class members, we’ve also included an important update on term 4 classes.
Enjoy.
Free ‘Low Back Pain’ Workshop
We’re excited to share with you that SLP physiotherapist Jack Jeyaston will be hosting a free low back pain workshop next month.
In this session, Jack will talk through how to interpret low back pain and how to best manage your condition for the best long-term outcome.
In this 60min webinar, Jack will cover:
- The prevalence of low back pain
- Factors that can cause it
- The anatomy of the lower back and what structures may be causing your pain
- A look at the relevant research
- The psychological and sociological side of low back pain
- The myths of low back pain
- Examples of exercises and other strategies that can help
When: Monday 14th October 7pm
Where: Virtual Webinar via Zoom
Who: Anyone and everyone – spread the word and invite others to join this crucial session.
To REGISTER for this session, please contact us at the clinic by calling (02) 9438 1782
Struggling with Low Back Pain?
If your lower back pain is persistent and radiates to your hips or buttocks, the issue might not be your lumbar spine— it could be your sacroiliac joint (SIJ). This often-overlooked joint plays a crucial role in weight transfer and can become a pain point when irritated or inflamed. Our latest blog articles takes a look at how physiotherapy can offer effective, non-invasive relief and get you back on track.
Jump over to our blog post to dive into the details of SIJ dysfunction and learn how we can help you find comfort and mobility again.
Important Information for Term4 Classes
Term 4 kicks off in just under a month (the week starting October 14th) so to help ensure a smooth start to the term and to make sure you’re all set for your classes please take note of the following process:
- If you would like to make any changes to your Term 4 classes (e.g. day/time), please contact us at the front desk as soon as possible (and before Term 4 commences) so that we can help accommodate your requests,
- If you are not returning to classes in term 4, please also ensure that you contact us at the front desk so we can ensure that we don’t automatically carry your bookings across into next month.
- Make-up classes can be booked once Term 4 has commenced, so please refrain from booking makeup classes in Term 4 until after October 14th.
- And lastly, if you are staying on for classes in Term 4, then there’s nothing for you to do except turn up as usual.
If you have any questions about our bookings please give us a call at the clinic otherwise we look forward to seeing you in class!
The Education Quarter
Manual Handling Advice
Are you taking care of your posture when lifting? For the purposes of some box ticking exercise – yes. For your health and wellbeing – let’s do better. Proper manual handling is crucial to prevent injuries, especially in physically demanding jobs. If you need professional guidance, call (02) 9438 1782 for an appointment with the physiotherapists at St Leonards Physiotherapy. But in the meantime, let’s dive into some simple, research-based advice on how to lift properly. (Hint – “bend from the knees” is just the start.)
The basics of manual handling
Maybe there are posters in your break room telling you to “bend from the knees.” While this is a good starting point, there’s more to safe lifting than just knee bending. Proper manual handling involves multiple aspects of your body working together to protect your spine and muscles.
Proper lifting technique
- Plan your lift: Before lifting, assess the weight of the object and the distance you need to carry it. Ensure the path is clear of obstacles. (Common sense: common in thought, exceptional in execution.)
- Stand close to the load: Position yourself as close to the object as possible to reduce strain on your back.
- Feet placement: Keep your feet shoulder-width apart for stability.
- Bend your knees: Lower yourself by bending your knees, not your back. Keep your back straight and maintain the natural curve of your spine. (Oh wow – the break room poster was right!)
- Grip firmly: Use both hands to get a good grip on the object. Ensure your hands are dry and not slippery.
- Lift with your legs: As you lift, straighten your knees while keeping your back straight. Your leg muscles should do most of the work. (Quads, Hammies, Glutes… your body does what your brain tells it too – so even thinking about engagement helps.)
- Keep the load close: Hold the object close to your body to maintain balance and reduce strain.
- Avoid twisting: Keep your shoulders, hips, and knees aligned. If you need to turn, pivot with your feet instead of twisting your torso.
The role of the core and pelvic floor
Lifting properly is not just about your legs and back; your core muscles play a crucial role in protecting your spine. Engaging your core helps stabilise your body and prevent injuries.
How to engage the core
- Preparation is key: Before lifting, tighten your abdominal muscles as if you’re preparing for a punch. This bracing action helps support your spine.
- Pelvic floor activation: Imagine trying to stop the flow of urine. This action engages your pelvic floor muscles, providing additional support to your core.
- Relax: Just as you wouldn’t keep your biceps contracted all day, you shouldn’t tense your core constantly. After you lift, release the tension and relax properly.
Additional tips
- Use equipment: Whenever possible, use lifting aids such as trolleys or hoists to minimise strain.
- Take breaks: Avoid lifting heavy objects for extended periods. Take regular breaks to rest your muscles. Even if you feel fine… sometimes the damage creeps up on you.
- Stay fit: Regular exercise, especially core strengthening routines, can improve your lifting capacity and reduce injury risk.
Book an appointment today
If you experience pain or discomfort despite following these tips, the physiotherapists at St Leonards Physiotherapy can help. Our team specialises in injury prevention and rehabilitation, ensuring you can handle your job safely. Call (02) 9438 1782 to book an appointment today.
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Information provided in this email (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.