My Back Hurts.

[Pike]

So my new job involves me bending over all the time and lifting things and picking things up and it makes my back hurt like a mofo at the end of the day. How does one go about making it feel better? Huxley is all the way over theeeeeeere until our next visit so making him give me a back rub is sadly not an option at the moment.

How do you guys un-stiffen your backs?

[Jinx]

I don't. I have incredibly stiff shoulders. To the point, I have knots that feel like bone.

[Quindiana Jones]

I use a rolled up blanket. Lie down on your back, put the rolled up blanket where the ache is, then simply enjoy. Just lying on your bed will do the trick.

[Tigmafuzz]

When I had back problems I used to lie on the floor and stick my legs up as though I were sitting on a sideways chair, extend them at the knee until they were straight up and then bring them back down. After doing that a few times I would stay lying completely flat, slowly letting my back relax until the pain went away. Also, make sure stretch the second you wake up, during the day multiple times, and before you sleep. It will keep your back from tensing up too much and it'll be easier to relieve the pain. I remember seeing an infomercial for some little machine that basically stretches your legs and back while you're resting or something. Back2Life - 12 Minute Back Pain Solution! (http://www.getback2life.com/)

[Faris]

Chiropractor, massage therapy, yoga classes, stretches, and putting intense heat on painful areas. Due to back pain, I have to sleep with a zillion pillows in specific areas depending on the position I fall asleep in.

Feel free to ask me about stretches if you want.

[Sephex]

I first read the thread title as "My Black Hurts" and wondered where Pike was ****ing going with her funky stuff.

Okay, so lie flat on the floor and slowly push only your torso up with arching your back. Then crunch you body inwards slowly by bringing your torso to you knees. Hope I am describing this right. Anyway, it works for me.

Also Vicodin.

[Tigmafuzz]

Also Vicodin.

The three V's of happiness: Vicodin, Valium, Vodka.
The extra V of happiness for men: Viagra.
The extra V of happiness for women: guess.

[Shorty]

Make Huxley buy you a massage package at Massage Envy!

Alternatively, for your gaming needs when you're not working. (http://www.walmart.com/ip/Conair-Heated-Massaging-Seat-Cushion/14098213?findingMethod=rr)

I have hella knots in my back and I've been meaning to get a massage for ages but I just haven't got around to it :(

[Iceglow]

Working out. Seriously. I do my back excercises and sure it feels like a bitch at first but once I get on with it it'll loosen up real good. By the time you've done it a while your back will be stronger meaning you'll be able to do more with less back ache. My best mate swears by this as well because he had severe trouble with his back for months and months. I got him doing the same back muscle workouts as I was doing with weights appropriately tuned to his body. My theory is as well it eases the pain because it forces your spine in to the correct alignment and thus corrects your posture.

[Jiro]

Chiro solves my back pain generally. If it's purely muscular then I just use a rolled up towel or even a tennis ball and work out the kinks.

[Hollycat]

Hint, drink lots of cold green tea (maybe sweet iced green tea)

[Trumpet Thief]

I started having back pains after my summer job as well. My best advice is to stretch (I'll try to find the stretches that I used to do). Beyond that, my pain went away about two/three weeks after I quit my job. Don't mean to be pessimistic here, but hopefully a combination of stretching and/or working out (along with some of the other suggestions) should help you out. For the most part, light stretching and a few weeks of rest were enough to get rid of my backpain.

Best of luck. :)

[Iceglow]

A second thought would be make sure you're doing the manual handling correctly. If you're lifting a weight at arms reach it's like lifting 10x the weight so a 10kg box at arms length is like lifting 100kg. Also, don't bend at the waist, bend at the knees squat lifts are a lot better for your back.

[krissy]

^^^^!!!!

don't bend your back

bend your knees

and do sit ups, your ab muscles should compensate for some of the strain places on your back in this job

[NorthernChaosGod]

Do deadlifts.

[Peegee]

God do I have to do everything around here?

Julian's advice is good except it doesn't teach anything.

Lifting with your 'knees' is also good advice, but what does it mean?

What you do is bend at the knees, grab the whatever, and then stand up. Your back should not 'round' and at best should be leaning forward, but with a neutral spine position

I don't remember your posture or if I even figured it out from your pics...hmm...sec

oh whatever. however you naturally stand, your back should not deviate too much.

Arching your back forward or backward is dangerous.

[Jiro]

Exactly like PG said. You can also just like, order somebody else to do the lifting. Say you're a dainty little girl (ie lie through your teeth) and I'm sure some white knight will help you out.

[Shiny]

I put Bengay on my lower back like an old person while I sleep and when I awake it feels better. Also I tend to do yoga to stretch it out. Back massages always help too. If neither of these things work: Vicodin + muscle relaxer. :monster:

[Shorty]

I will second the vicodin.

I will also take some if you have it available.

[rubah]

I pop mine. I don't exactly recommend it, but here's my process:

grab a doorframe or some sturdy object about stomach/chest height at arm's length

bend towards it, keeping one leg in line with body until something pops
return to standing position, turn 90° and bend towards it again until you get another pop
repeat with other leg

[NorthernChaosGod]

Julian's advice is good except it doesn't teach anything.

It doesn't have to. Either she breaks her back because she does the lift incorrectly or she strengthens it and learns how to lift with her legs.

[Shlup]

I can't tell you because it's not family-friendly and I don't think it's legal in your state. That, or I just make someone else do the lifting. Most of the bending I do at my job is to get a plastic bag to put the purchases in.

[Pike]

Unfortunately, my job description is "lifting stuff", so I can't get out of it. :(

I'll try this bending-at-the-knees thing and report back.

[Shlup]

Don't they put that in every job description, just in case?

Move out here and work at Disneyland with me.

[Slothy]

No. Move out here and be an accountant with... ah who am I kidding? Go to Disneyland. There may be no heavy lifting at my workplace (in part because I'm the guy that gets to do it all when there is), but there are also no roller coasters or whatever the hell they have at Disneyland, and Mickey Mouse isn't my boss.

[Pike]

I'd be okay with working at Disneyland. I once knew a guy who was Peter Pan at Disneyland for a few years and he had all sorts of fun tales about how he had to wear three layers of green tights so he leg hairs wouldn't poke out and that sort of thing.

Anyways I tried the bending at the knees thing today at work. It was kind of a pain in the butt because it takes more effort than just leaning over, but my back was less sore at the end of the day. (Still sore, though.) We'll see how things are at the end of the week.

[Tigmafuzz]

Your back will feel much better at the end of the week. It probably hurts a little more than it should right now because you're still sorta recovering from the previous week. It'll get easier as you go along.


I once knew a guy who was Peter Pan at Disneyland for a few years and he had all sorts of fun tales about how he had to wear three layers of green tights so he leg hairs wouldn't poke out and that sort of thing.

...Why didn't he just shave his legs?

[Shorty]

Wearing tightass tights all day, every day? That would be itchy as shit.

[Pike]

Your back will feel much better at the end of the week. It probably hurts a little more than it should right now because you're still sorta recovering from the previous week. It'll get easier as you go along.


I once knew a guy who was Peter Pan at Disneyland for a few years and he had all sorts of fun tales about how he had to wear three layers of green tights so he leg hairs wouldn't poke out and that sort of thing.

...Why didn't he just shave his legs?

I dunno, he probably thought his friends would laugh at him or something. Who knows.

He also apparently dated half the female Disney characters in the park or something. He had some great stories.

[NorthernChaosGod]

Well I want to work at Disneyland now. D:

[Tigmafuzz]

He also apparently dated half the female Disney characters in the park or something. He had some great stories.

I need to get some tights.

[Jiro]

Fortunately as an athlete I already own some compression tights. Ladies :smug:

[fire_of_avalon]

Are you wearing a support belt? You better be. Or I will fuss at yoooooou.

[Iceglow]

I tried the bending at the knees thing today at work. It was kind of a pain in the butt because it takes more effort than just leaning over, but my back was less sore at the end of the day. (Still sore, though.) We'll see how things are at the end of the week.

Ok, first of all; The pain is to be expected, first of all you're recovering from back strain which is what you had. Second of all, you're probably no offense giving your back the closest thing to a proper work out in a while. It's going to ache a bit. That it aches less is a good thing though, means one thing: you were doing it wrong. I'm guessing it's probably one of the differences between USA and UK that we legally have to have training for this kind of thing, we're taught and re-taught every so often on how to lift boxes and handle the load, how to use equipment like pallet trucks and so forth (actually Sainsbury's taught me how to use both manual and electric pallet trucks and re-trained all staff members once every year or so. HMV never bothered to train anyone on how to use the equipment it was just "get on with it" lol) The reason why we're taught this is so that if we then damage our spines doing lifting incorrectly the company is in no way liable for it unless we have definitive irrefutable evidence that a manager demanded we move the load alone and unaided. This means the company cannot be sued by a staff member in case of an injury due to manual handling. I fail to see how America a land known for it's famous system of lawsuits for everything and anything doesn't provide this training. If they do provide it then be warned; they've legally absolved themselves from even paying you sick leave pay if you hurt your back with incorrect handling techniques. I'm guessing though because you came here with questions about it they didn't which is stupid of them, legally speaking if you had to time considerable time off work due to your back you could go ahead and sue the company, what's more they'd probably lose.

Here's some basic guidelines;

* Follow the technique of lifting with the knees... this is vital any lift no matter how heavy the object should be this. For low shelves; kneel on one knee only, face where you want to put the item and have it easily reachable you should complete the lift without twisting at the waist.
* Carry the load close to the body (the standard is hugged to the chest. I personally from experience of waiting tables prefer to use the on top of my shoulder with hands supporting and bracing the load technique but this is not officially recognized as correct manual handling... I get yelled at lots for this)
* Turn not with the hips. It'll off balance your core and cause you to hurt your back. Turn using your feet, so that you're always facing the direction of movement.
* Don't be afraid to break down big heavy loads what are too heavy for you to move. An ideal rule of thumb is you should never be moving anything more than 25kg alone. This even goes for people who work out, most work places will insist you have assistance on heavier loads than 25kg or else use some form of equipment.
* If the load is too big/heavy to break down and or if you aren't sure of your ability to lift it. ASK FOR HELP. They cannot and will not sack a staff member for admitting they're not strong enough to handle moving a 45kg box alone.

Seriously, I can't stress the above enough, I've worked retail for 10 or so years mostly always with heavy stuff. Whilst I don't follow all the rules all the time I can say, I follow most of them all the time. Your back and it's health is essentially the most important thing, if you do your back in you're off work end of discussion. If you're off work you're not earning and eventually could have some serious life-long health issues as a result. If you're serious bout getting in shape and healthy then joining a gym and doing mild weights especially on your back and legs to strengthen them up wouldn't be a bad thing either, arm strength will generally come from doing back stuff and the option of hopping on a rowing machine isn't such a bad one if you want general all over body tone.

[Pike]

I'm guessing it's probably one of the differences between USA and UK that we legally have to have training for this kind of thing, we're taught and re-taught every so often on how to lift boxes and handle the load, how to use equipment like pallet trucks and so forth (actually Sainsbury's taught me how to use both manual and electric pallet trucks and re-trained all staff members once every year or so. HMV never bothered to train anyone on how to use the equipment it was just "get on with it" lol) The reason why we're taught this is so that if we then damage our spines doing lifting incorrectly the company is in no way liable for it unless we have definitive irrefutable evidence that a manager demanded we move the load alone and unaided. This means the company cannot be sued by a staff member in case of an injury due to manual handling. I fail to see how America a land known for it's famous system of lawsuits for everything and anything doesn't provide this training. If they do provide it then be warned; they've legally absolved themselves from even paying you sick leave pay if you hurt your back with incorrect handling techniques. I'm guessing though because you came here with questions about it they didn't which is stupid of them, legally speaking if you had to time considerable time off work due to your back you could go ahead and sue the company, what's more they'd probably lose.

They train us and make us watch a million videos on it, I just don't pay attention.

[Pike]

Guys guess what, my back doesn't hurt anymore ever since doing this knees thing <3 you all are lovely people!

[Sephex]

Glad to hear that something from this thread helped. Now your body is fully prepared to do battle with moths!

[Madame Adequate]

Bending at the knees is nice in theory but it's not so great when you've got gammy old man knees that give out at the slightest provocation :(

[Laddy]

My sister had a friend who suggested I get a job at DIsney World as a prince.

As for backs, I do the bend and snap.

[Peegee]

this thread and in general talking to people have made me decide to pay for a masseuse (a real one not the ones you get in montreal). perhaps once every 6-8 weeks.

[Jiro]

Bending at the knees is nice in theory but it's not so great when you've got gammy old man knees that give out at the slightest provocation :(

Ugh yeah my knees don't really like the beating they take from this.

[Quindiana Jones]

Squats would help with that. /julian

[Slothy]

Squats would help with that. /julian

Depending on what the issue is, yeah, squats could actually help with that.

[Quindiana Jones]

Yeah, if it's just rickety, weak knees then it'll help. Weak knees run in my family, and I had particularly flimsy ankles. Squats are baller for that stuff, as well as literally everything else in your entire body. You might need to be a bit more delicate if you suffer from a knee injury, though. The /julian tag wasn't me insulting NCG in any way, merely a reference to him because I was suggesting exercise, which is usually his job.

[Iceglow]

Yeah it's a good thing that the correct manual handling has solved your issue Pike :)

The weak knees issue is always going to be a case of squat lunges and leg curls/press. Combination of those exercises should fix that in no time.

[Pike]

Re: This weak knees thing: My knees didn't like it at first but I got used to it after maybe five or six days and now it's not bad at all :jess:

[NorthernChaosGod]

Yeah, if it's just rickety, weak knees then it'll help. Weak knees run in my family, and I had particularly flimsy ankles. Squats are baller for that stuff, as well as literally everything else in your entire body. You might need to be a bit more delicate if you suffer from a knee injury, though. The /julian tag wasn't me insulting NCG in any way, merely a reference to him because I was suggesting exercise, which is usually his job.

Way to make me obsolete, jerk.

[Quindiana Jones]

All I need to do now is grow a magnificent beard, and then you can get on with your life; do some painting, travel the world etc. The good life.

[NorthernChaosGod]

Well let me know how that goes.

[Quindiana Jones]

It may take a while. Don't pack any bags.

[Madame Adequate]

No I don't mean I've got weak knees I mean I've got gammy old man knees that like to go "Pop" and get incredibly painful, sometimes swelling up to the size of a grapefruit and making even normal walking near impossible for a week. :p

[Quindiana Jones]

That's probably because you're all gangly like a spider. :bigsmile:

[Jinx]

I have creaky knees.

[Jiro]

My knees have started to improve thanks to weekly hills training but fuck the boxes I'm meant to lift are heavy.

[NorthernChaosGod]

I have a bad knee from a sports accident. Does that count?

[Shorty]

I used to have a pretty back neck and shoulders but since I've been moving around a lot more and stretching, the tension seems to be leaving!

[Nicolas]

I used to have a pretty back neck and shoulders but since I've been moving around a lot more and stretching, the tension seems to be leaving!

Back neck indeed. That must have been painful. ;o

I wake up with lower back pain thanks to my crappy bed, and have other weird bone issues from sports. Old age is looking pretty good.

[Shorty]

bad neck, you nitpicker!

[Nicolas]

That's right. I nitpick. You would too!