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Prevent Back Pain to Increase Work Productivity

Have you ever experienced a low, throbbing lower back pain? If you do, you’re not alone. According to the Centre for Disease Control and Prevention, one in four adults over the age of 18 suffers from back pain. Many of them are so crippled by the pain that they are unable to perform their everyday tasks.
Did you know that back pain is one of the most common work-related injuries? Despite this, most workers feel embarrassment and fear whenever they want to convey their concern in the workplace. According to a study in the United Kingdom, the greatest work-related challenges for back pain sufferers include:
  • Fear of not being taken seriously while conveying back pain concerns to colleagues and superiors
  • Anxiety about their productivity and ability to work in the future
  • Coping with flare-ups while on the job
  • Medication concerns, and
  • The consequences of being late or taking time off because of the pain.

 

Back Pain’s Toll on Work Productivity

Common work-related conditions, such as back pain and headaches, cost employers billions of pounds, euros, dollars and Swiss franks every year. These conditions cause employees to come in late, do less work, or call in sick every day. The American Productivity Audit conducts national surveys to determine how much of an impact these conditions have on employee productivity. For Europe the 4th European Working Conditions Survey (EWCS 2005) maintains that the 2 biggest problems at the workplace are musculoskeletal problems: more than 25% of the working population suffer from back pain and more than 23% suffer from muscular pains. Unfortunately it hasn’t gotten better: the 5th EWCS (in its 1st results from 2010) states an even increased incidence of musculoskeletal diseases.

 

Tips for Treating Back Pain

Back pain occurs on many individuals on a daily basis. The actual cause of this condition is difficult to determine, but there are some tips for its prevention and relief. Back pain can be treated without spending a lot of money, taking copious amounts of medication, or consuming hours of treatment.
To prevent back pain flare-ups, ergonomics is crucial. Your office chair must have enough padding, adjustable height, and proper and well-distributed support. Do not slouch while you are seated. Practice good posture whenever possible. Driving or riding in a car can trigger flare-ups as well. To prevent this from happening, adjust your seat so you don’t have to stretch or slouch to reach the pedals and the steering wheel.
Are you overweight? Losing a few pounds may be beneficial. When you are overweight, your centre of gravity may shift, causing your back to support extra weight. This may give you backache.
Repetitive stress injuries should be avoided at all costs. Over time, they may develop into more serious, difficult-to-treat problems. Do not sit or stand in one position for prolonged periods. Shift, take short walks, and stretch whenever you can.
Study the Alexander Technique, participate in a workshop or make an appointment. Learning how to get rid of the built-up tension in your body may help alleviate pain and make your movements easier. It is one of the best ways to solve body problems, and will be especially beneficial for back pain sufferers.

 

Coping With Back Pain at Work

Back pain in London is common, yet poses critical consequences for a worker’s health and productivity. It is not a good idea to suffer in silence, because this may prevent you from getting physical and emotional relief. The best way to break this cycle is to see a doctor and work out a treatment plan. With effective measures to prevent back pain flare-ups, you can be as effective and productive as you once were!
  • Ulf
  • a few months ago
1

What Colour is Your Clockwork?

GrandfathersClockThere were me, that is Ulf, and my friend Christian sitting in that restaurant near Basel, having lunch together and talking about behavioral change, something easy like changing a habit of oneself in a flash, pwah…  e.g. changing the habit of lifting things off the floor with ease and style as opposed to bend over and behave “old”…

We were exchanging our impressions that behavior sometimes seems even robotic and that we also encounter difficulties ourselves in dealing with habit and change. And the impressions when looking at politics in this context are really not suited to calm down our… concerns

I like to use a bar graph to show the relationship between stimulus and response in this way:

stimulus-response

This representation is quite appropriate when we talk about our habitual reponse to anything. Considering the immediacy of most of our reponse to any stimulus, the sudden transitioning of stimulus into the repsonse side of the diagramm is representing quite well our habitual conditioning. In that sense we might even speak of our behavior being “robotic”.

We have yet to learn how we could establish a space between stimulus and response and exercise our freedom to choose our response. In other words though we theoretically have the freedom to choose our response, we practically never claim this freedom. We certainly didn’t learn it at school.

The Marshmallow Test

You may have heard of the Marshmallow Test. Daniel Goleman brought it to my attention only in the nineties, but actually it was first performed in my childhood in the sixties (at Stanford University). The test serves to demonstrate our ability (or the lack thereof) to delay gratification and it has even some predictive value for later “success” in life. When looking out into the world it looks to me like we are eating more Marshmallows than we produce! We want to have the result, and we want to have it right now. If you reason it out, striving for immediate gratification makes only for robotic behavior. Old fashioned marketing would like that because it counts on conditioning “reflexes”, creating habits and automated behavior.

S&R&WedgeBut the question is critical: How can we drive a wedge, so to speak, between the two halves of the bar diagramm, between stimulus and response?

Frederick Matthias Alexander was passionate about this issue. On educating the children (remember that we all are a children, simply having had a couple of additional brthdays?) he maintained: “Give a child the ability to adapt himself within reasonable limits to his environment, and he will not suffer discomfort, nor develop bad physical habits” [… By using time, thought, and creativity] we may train the child to win its own conscious control, and rise superior to any probable limitations imposed by ordinary school fittings. For the problem to be solved in education is that same problem which needs solution in the social, political, religious, industrial, economic, ethical, aesthetic, and other spheres of […] progressive human activity. ( in “Man’s Supreme Inheritance” 1910 / 1946 Ed.)

F.M. Alexander was so spot on that I wonder why he wrote such a brand new idea already 100 years ago?
In response to this idea my friend Christian came up with his wonderful image of

Taking apart the Clockwork

Out of mere interest, years ago Christian took apart one of those grandfather clocks where weights on a string or chain actually make the clock hand move forward.
After having mounted it together again, he should have put back the pallet lever (In German called “Anker”).

Pallet-LeverThe pallet lever is an integral component of a mechanical watch. Its purpose is to release the escape wheel one tooth at a time, at each swing of the pendulum.
The lever is shaped like a ‘T’, and is pivoted in the center; in operation it rocks back and forth. On the arms of the ‘T’ are angled surfaces (pallets) which alternately engage the teeth of the escape wheel, hence pallet lever.

But he forgot and by having forgotten this minor detail, the clock hands now were rushing through the minutes and hours, moved by the weights that continually and rapiidly were moving down till they reached the floor.

And this equivalent reminded him of the importance of taking the time to reflect and plan our actions, how we want them to be and how we need to shape them to increase the likeliness of a desirable outcome.

The impact is far reaching, I mean faaaaar reaching:

In his book “Blue Zones” (a book written about people having become older than 100 years and still leading an active lifestyle and participating fully in life) Dan Buettner points out that for becoming a centenarian there does not exist a magic bullet, but a confluence of healthy practices. And in this book he quotes a Sardinian centenarian, Raffella Monne, : “Life is short. Don’t run so fast you miss it.”
Another great point Christian’s metaphor alludes to.

Re-claiming your very own space of freedom between stimulus and response is critical and can only be done by something that Alexander tackles in his groundbreaking work.

S&R-freedom-to-choose

A cautious estimate on the effects of changing our lifestyle – which essentially means changing habits – means adding easily another 10 years to our life expectancy, compared to pursuing an average western life style.

Growing older is inevitable for all of us, but how we will be growing old (and frail) is in good part a matter of our choices — or: the way our decline unfolds is up to us.
Dan Buettner (and the demographers and medical scientists he accompanied) make the compelling case that we can live a shorter life with more years of disability (an idea that public health tracks down with the concept of QUALY – the Quality Adjusted Life Years and that basically measures the disease burden of a group of people.) Or we can live the longest human life possible with fewest bad years possible. That requires our creativity and in the end our mental discipline to carry decisions for adapting and implementing healthier life habits.

Like Pogo, Walt Kely’s porcupine character, says to Porky: “Yep son, we’ve met the enemy, and he is us”

Becoming Your Own Best Friend

Are you ready to take this a step further, towards a healthier life and would you like to see how applying it to your life looks like?

Commit to action on creating better habits. If improving movements seems a feasable way to get hooked on this, then I have a thrilling offer to make: click on this link  and participate in my prize draw that by the end of this month, in a couple of days, comes to an end.
I  can offer this programme throughout Switzerland and in the Greater London Area. So when you are geographically in this area (or you are in another place, but you don’t mind to travel to Zurich or London) you are very welcome to participate. And if the July prize draw has gone you can click  here to find the prorgramme to  get you started – your Personal Refrresh Button Programme. I’ld be thrilled to see you on the other side.

Let’s get you started, don’t stay your own best enemy but become your own best friend.

See you in a fortnight again

  • Ulf
  • Updated 4 years ago
1

Giving Space…Yourself and Others

Reasoning as a Source for Guidance

The use of reasoning as a means for getting along in life is something I like very much. I mean developing the discipline to think things through sequentially makes a lot of sense to me. And sometimes I am up the walls, when people just don’t seem to use their brains.

What I mean by sequential thinking is that very often in life there are things that have to come first before you do something else. It is so obvious that you can’t pour the tea in your cup when you still have to take your cup out of the cupboard and put it on the table or counter. It is so obvious. But in other matters we sometimes seem to believe in woo-woo. As if things would ever manifest by themselves just because we already have wished them to be so.

When Emotions are High…

My partner and me were having disputes and discussions some days ago, and in the course of events I asked her to bring me that jug of water from the living room, please. “Yes“ she answered and when she did, she distracted herself from completing that task, went first on to do „quickly“ something else before then finishing that task, hurrying to bring me the jug, bumping into the door frame, hurting herselfmaybe good for surfing but… very insecure water – all of which was unnecessary. And I was bitching to myself, that she would not have bumped into that door at all if only she simply completed that task straight forwardly. It was upsetting and hurtful at the same time to see this happening and seeing her bumping into the door frame.

My Motorboat…

And I then changed my attitude, because to expect from my partner to act reasonably was – at that point in time – just inappropriate. I had to admit to myself that reasoning may be a great tool, but before starting to act in a reasonable manner, we have to become able to access our reasoning. Me too. And it makes sense to me that we do not and maybe cannot access it all of the time. That key step, that transitioning moment, accessing some X-factor that enables us to start using our reasoning is something that I yet have to discover. Or maybe we can use it increasingly more often – like training or educating ourselves towards that?

What I reverted to, at the time of the event above was the only thing that I could imagine doing – i.e. expressing my love for her – as I do love her. But… (and the motorboat went on and on in my head: but but but but but but but but .…)

In Communication with Our Reason

I really like this sentence where Frederick Matthias Alexander defines what makes it special to being human. In the human realm  “… its members are in communication with their reason“. I love this wording – to be in communication with – and it is not  the other person first – but we, I as much as anybody else, need to communicate with our faculty of reasoning first, before interacting with others; and more generally speaking before interacting with the outside world. This rings true for me and it hurts me when I see that reasoning is not the primary source of guidance. It does not seem to be the prevailing one.

offering Flowers…… and Space

We all need to find the time and the space to make that switch in order to become able to start reasoning. Somehow it is sad for me to admit this, but at the same time it is a good thing because it forces me to act with more humility and kindness towards my partner and towards others in general.

There is another side remark of F. M. Alexander in his chapter «Incorrect Conception» in his second book where he states, that “it is absurd to try to teach a person who is in a more or less agitated or even anxious condition. We must have that calm condition which is characteristic of a person whose reasoning processes are operative.“ For a moment let’s not get hung up on the fact that the situation I described was not in a teaching context, though Alexander refers in his statement to such a context. But even Alexander says half a page before that statement that he himself may make shipwreck against this kind of rock when encountering it in a teaching context.

How Do You Handle Situations like these?

I believe this is not a problem that only I experience, but we all are confronting this issue from time to time, every now and again and I am genuinely interested how you handle these moments. What “techniques” do you use to find a “calm condition”? I guess you all do have similar experiences. What solutions have you found? I’ld love to hear from you, how you deal with this question and how you act in a similar situations. Share your ideas here! Comments will be moderated in person.

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I’ll be back regularly in here. Till the next time…

Ulf

  • Ulf
  • Updated 4 years ago
1

Fun in Movement? Your Thoughts Seriously Affect that Ability…

At 65, Nilly wanted to do things correctly and safely. That was exemplified by the fact that she already moved into a home for the elderly while still pursuing an active lifestyle – hiking with friends, traveling etc. In the beautiful castle near Lake of Constance where we gathered for this summer workshop quite some years ago, she reported to our group how shocked she was when she moved into her new home and saw the omnipresent frailty of her co-habitants and their inability to move with ease.

The reason why she came to the course were her hip “problems”. She felt an indefinable pain in her hip region, where the doctors and even the orthopedic specialist couldn’t find anything that could account for that pain. Her niece who knew me and was familiar with my work, recommended her to join my Summer Workshop.

So there she was. This interaction with her still stands out in my mind as if it were yesterday—
we were meeting in a group setting and it was Nilly’s turn to choose an activity she wanted to perform. She chose walking as her activity and I asked her to show us how she walks. There were a couple of striking things that came to my attention, one of them was her way of walking which struck me as quite heavy.

Fun in Movement

I  spent some time working with her and then had her walk again. After that, as she walked down the hallway, I asked her whether it felt “same or different”. She reported: “Quite different“.  The other participants added that her walk changed noticeably as well. To me her walk looked closer to a more natural and fluid movement. Nilly reported that “it felt much lighter and it was easier” for her to walk…  and then she added, “but I cannot walk this way!!!“

We all were puzzled about this response since she literally had just walked down the hallway in a new way all by herself plus having been witnessed by the group and she instantly rejected her experience.

“How do you mean, Nilly?”  „Urh…because …urh,  my walking would then look like that of a teenager… my behavior would stand out and people would give me ‘funny looks’!  What will they think?!?“

Nilly, like many of the younger clients I work with, suffered from a universal delusion, that because we believe certain things about ourselves with which we create the “one and only true reality” when actually we are acting out our preconceived idea(s), that the world around us does not share. Nilly’s walk actually did look great and her reading into other people’s minds would be worth testing it out with these people themselves: to the contrary they actually liked the way she was walking down the hallway…

The BOX — thinking within or without?

Where have you allowed other people to box you in?
And how have you actively boxed yourself in?

Picture displaying: thinking about the box?

Boxing yourself in?

Trusting to move forward, one step at a time will get you out of the imprisonment of a self imposed box and that will result in better health. This will improve your vitality, empower you to shape your world and uplift others.

And we want to have a positive impact on the world, don’t we?  Besides… having fun in movement means, you are already on your way to having more energy.

The process I teach at Motion Mastery™ is a coaching to help you master your own way of moving. “Quality of movement becomes a deliberate choice”. This is where the beauty lies.

If you want to take the next step in improving your movements, click on the Motion Mastery Starter Package:
Either the “In-Person“ package – the IP-package where we actually meet in person because you live in London or Zurich  – or you don’t mind to travel
or
the Personal Coaching – the PC-package
where we will meet via an internet connection and the coaching takes place at your convenience.

If you’d love to break free from your own painful box,
click here to book your free 30-minute consultation.

If you want inspiration twice a month on how to move with less pain and more ease, leave your name and email in the boxes at the top right of this page”.

I hope to see you soon, perhaps even in person! Your comments below are welcome. Thank you for staying curious in this invigorating journey!

I’ll be back — every second Thursday with a new blog post.
The next one coming up on Thursday 3 July 2014

  • Ulf
  • Updated 4 years ago