Business | Summer 2010
Protect your back.
By Joy Gregory
Tips to keep your spine in line
Tractor and office chairs today are a whole lot more comfortable than they used to be. But with long hours behind the wheel followed by long hours at a desk, contemporary farming is still a pain in the back!
Besides getting the best seat possible and adding lumbar support cushions where needed, farmers can do other things to keep their backs strong and pain-free, says Margo Fraser, certified professional ergonomist and owner of ErgoOptimize, which provides ergonomics consulting services.
First, she says, recognize that the full body vibration of a tractor or combine seat is especially hard on the spine, but so is sitting for extended periods of time. Fraser recommends leaving the cab seat or office chair every hour or so and spending a few minutes walking around. "Walking is one of the best things you can do because your spine is in its natural position."
Where possible, also do at least some of your computer work at a stand-up station. "This is an easy one if you have a laptop," notes Fraser.
Her other quick tips for keeping your body strong and healthy: Boost core stability. The physical work associated farming may not be enough to prepare your body for those tasks. If you’ve got problems with pain, learn to increase the endurance of your core muscles.
Watch for issues with balance. The fitter you are, the fewer problems you’ll have with balance and coordination.
Recognize recovery time. Before you get down from a tractor cab and lift something heavy, remember that your body is temporarily weaker after exposure to whole-body vibration. And spine ligaments stretch when sitting. Give your body a few minutes to recover before you take on a physical task. Recovery time also lengthens as we get older.
