Pacific Paddler February 2013 - (Page 24)

Keeping a Healthy Back Work station check-list: (See photo) • Computer monitor slightly below eye level • Keyboard at elbow height, and elbows bent to 90 degrees • Shoulders down and back • Wrists in neutral with minimal bend • • Low back support for lumbar curve • Hips slightly above knees with 90-120 degree bend • Feet flat on floor or on footrest Lifting mechanics: (See photo) • Assess the situation: Can you lift this by yourself? Should you ask for help? • Establish a firm base of support with your feet shoulder width apart and dominant foot slightly behind your front foot • Bend at the knees, not at the waist • Keep your back as straight as possible on the way down ©JACO Work, work, work…it’s necessary ©JACO • Tighten stomach muscles and let your legs do all the work when lifting body mechanics are not used. Here are some • ALWAYS keep the load as close as possible to most of us are yearning to get into the ocean healthy at work so you can keep doing the •Never turn and twist your body, keep yourself portion of the day cooped up at a workstation Prevent poor posture at your desk job: for survival in Hawaii. At the end of the day, guidelines to help keep your neck and back to de-stress. Most people spend at least a ocean sports you love. sorting through paperwork, e-mails, and other Place commonly used items/tools within arms back healthy both in and out of the water. We physically demanding jobs such as nursing or Minimize glare on computer screen; Adjust light- out enjoying the ocean sports you love. for low back injury if proper ergonomics and about an ergonomic chair at your work place. work-related obligations. Others have more reach; Vary your tasks to change body position; construction. Regardless, there is always a risk ing/computer font to prevent squinting; Ask 24 Pacific Paddler - February 2013 your body square to the object you are lifting! Follow these simple guidelines to keep your hope you found this article useful and to see you Aloha, Catherine Cullison, PT, DPT Jaco Physical Rehabilitation http://www.jacorehab.com

Table of Contents for the Digital Edition of Pacific Paddler February 2013

Kanaka Ikaika's Waterman's Series
Maui Canoe and Kayak Club
Kauai Hoe Wa’a
Hawaii Island Paddle Sports
Vaka Eiva, Cook Islands
Santa Barbara - Return to the Pier
Unknown Factors
Hoena Wale No! Only Paddling! #1
Another Dam Race
Moloka’i World Championships
Keeping a Healthy Back
Law Enforcement Regatta
You can paddle, but can you swim?

Pacific Paddler February 2013