So, I have some exciting news to share with you. You get to look at cute pictures of my dog. There is some other "exciting" news! Turns out, dog walking can be bad for your back…. Just like picking up a pencil, sneezing or turning over in bed. It seems like everything can be bad for that finicky back.
Now the good side of all this, a lot of the same basic principals can be applied to all those different scenarios. That is, working on a strong core, maintaining flexibility and warming up and cooling down can limit these injuries.
For Dog Walkers we can be a bit more specific.
1. Attaching the leash – Our dogs can be squirmy, and like to say hello with a big ol’ snoot smash on our face. But, squatting down to attach the leash can lessen that uncomfortable forward back band, that wrecks all sorts of havoc on our low back. So, SQUAT NOT BEND!
2. Warm-up – It’s a good idea to start slow, and let those muscles warmup. Also, if your dog is basically a house trained mush dog, they may pull fast and aggressively, which can lead to quick sprains and strains. So those 5 minutes before can make all the difference.
3. Shoe wear- What you wear really impacts how you feel. General advice – if you have flat feet you should not be wearing those cute sandals you got BOGO, and also have no support. High arches –you should be wearing something that has cushion and will help absorb the pressure that the bridge like structure your foot arch has created is no longer good at taking. For further shoewear advice check my facebook page.
4. Walking – pulling and tugging on leashes can lead to all sorts of shoulder, neck and low back discomfort. Umbilical training can take some of the pressure off the shoulders, but just be careful to engage your abs before you pull the leash with your hips, disc herniation’s happen in all sorts of situations.
5. Walking #2- If you are traditionally walking, try not to wrap the leash around your body, ie hand, wrist etc. It may seem smart to keep the dog attached to you if they are running towards something, but that attachment if they pulls hard means something on your body is going with it, most like your shoulder or elbow!
6. Picking up Dog Poop – Remember attaching that leash, it’s the same principal, get down there and use your knees. Remember Elle Wood’s bend and snap never, ever works…. Oh, and never turn your back on your dog and somehow not see it. We all know who isn’t picking up after their dogs.
Now if you do get hurt, when do you come by? My general rule: if you something hurts for more then 48 hours, and is not improving it may be time for help. If your injuries are more serious, there is significant swelling or you can’t move the body part, faster intervention may be helpful.
Have a warm, happy Summer walking your dogs!
Dr. Michael Bokor
