Lifting Objects Properly – Some simple principles to follow

Lifting Objects Properly? Follow these simple principles. Stand very close to, or directly over, the object you want to lift. Start with your feet and legs about shoulder width apart. Lightly pull in your abdominal (stomach) muscles and then squat or dip down. Your knees, hips and ankles should be bent.

Pick the object up from underneath you if possible, squeeze your buttocks to help straighten you up again and keep the object close to your body while you carry it.
This all helps reduce the forces applied to your back.

The Optimal Sports Therapy Centre offers a wide range of treatment and correction. Treatment is aimed to speed up recovery, restore function and help you return to your normal daily activities at work, leisure or sport.
Preventing injury and optimising performance is beneficial to everyone whether on the sports field, at work or at home. Through careful assessment of your posture, muscle imbalance, biomechanics and flexibility, you can identify any imbalance.

A programme addressing these inefficiencies will allow you to continue your sport or activities with a decreased risk of injury while enhancing your performance.

Sports Therapy is an aspect of healthcare that is specifically concerned with prevention of injury and the rehabilitation of individuals back to optimum levels of functional, occupational, and sport specific fitness, regardless of age or ability.

We assess relevant joints and muscles, check muscle length and balance, provide deep tissue massage and advise on appropriate exercises and stretching techniques. Sports Therapy utilises the principles of sport and exercise sciences to prepare the participant for training, competition and work.


Golf Back Pain – how to avoid it!

The main cause of Golf Back Pain is the swing. The golf swing has four components: the address position, back swing, down swing and follow through.

Golf Back Pain problems can occur during any of these phases, but the common errors tend to be:

Too much forward bending at address
Too little rotation of the hips and spine
Insufficient abdominal and back strength to support and control the swing action.

Picture shows Golfer at address with a good spine.

As many as 1 in 2 elite professional golfers have suffered from serious back pain at some stage of their career and 1 in 5 amateur golfers will suffer from back pain each year.

Top Tips to prevent back pain

  • Learn to maintain correct spinal posture (neutral spine) when addressing the ball.
  • Stretch hamsting muscles if tight to allow good address position
  • Develop adequate hip and spinal rotation flexibility
  • Strengthen abdominal muscles protect spine against excessive rotation force during the swing
  • Seek out the assistance of a professional golf coach to teach you the basics of an ideal swing.

Most of us at some time in our lives will suffer from low back pain. Many diagnoses are given for low back pain and range from slipped/prolapsed discs, degenerative arthritis, spondylosis, muscle strain, sacroiliac dysfunction and – one of the most common – sciatica. Assessment and treatment of spinal posture and muscle and strength imbalances will be carried out.

Golf Back Pain can be caused by Sciatica – a set of symptoms resulting from compression or irritation of the sciatic nerve. Symptoms can include pain in the lower back, buttocks and sometimes the leg and foot, pins and needles or numbness in the leg. There are many different causes and potential areas of the origin of pain.