A specialist’s tips to prevent typical photographers’ discomfort.
Shooting for so many hours with one arm higher than the other, some photographers develop back ailments. I’m living proof of this: I often came back from my travels feeling a bit sore, especially when I was doing a lot of reportage. It was normal to me, as I ran all day from one place to another always with the weight of my bag or backpack. But what I didn’t realize is that I was asking a little too much of my body.
I thought I was an isolated case, but the chiropractor who has patiently put me back together over the years told me one day that he had other photographers who were affected by their posture at work. Intrigued, I asked him more. His name is Anthony Gil, and in addition to photographers, he treats many professional athletes. He has also followed people like Jackson Browne and Umberto Eco for a long time, and has an incredible passion for his work. Here are the answers he gave me.
Is it true that some photographers suffer from back problems?
True. Our pace of life and the mundane everyday gestures considerably affect everyone’s health, and – often – the back is the first to be affected. About 80 percent of the population suffers from lower back and neck pain due to poor posture. Among photographers, there has been exponential growth in posture and spine problems. This is a consequence of work that sometimes requires asymmetrical positions when shooting. Photographers are generally highly focused when trying to capture a particular image and don’t realize that they are demanding too much effort from their physique. And then there is the desk: all those hours sitting in front of the screen – bent over the keyboard selecting and preparing images – take their toll.
There are also very young photographers/amateurs who are even diagnosed with chronic pain, loss of function and mobility problems. These youngsters are in their 20s or so and are turning to chiropractic care to seek relief.
And do they find it?
Fortunately, yes. But it doesn’t depend solely on manipulations. It’s vital that they learn to assume the correct posture during shots (and beyond) and do exercises to prevent pain.
What happens when we spend many hours in an asymmetrical position?
Most pain experienced by photographers is precisely due to poor posture. When you assume an asymmetrical position for a long time, stress builds up on the spine, which can lead to misalignment of the spine and other postural and spinal problems.
Moreover, even a simple and familiar activity, such as sitting in front of a computer, is enough to damage the musculoskeletal system if done with an incorrect posture for an extended period of time.
Adding to this are smartphones and tablets, which often cause us to assume a hunched posture.
The stress on the spine can interfere with nerve function and result in excessive pressure that causes pain.
What are the most common adverse effects?
Common complaints include headaches, high synovial pressure, neck pain, back pain, tingling in the limbs, loss of function in the shoulder, tension in the trapezius area, dizziness, fatigue and allergies. It’s important to note that abnormal curvature of the spine or misaligned spinal vertebrae will not always cause pain but will certainly cause other symptoms that are nevertheless unpleasant.
All this for posture?
Yes. As with tennis or fencing, when shooting, you assume asymmetrical positions and shift your weight back and forth, leaning in and out of good posture to achieve the desired angle.
When problems arise, we normally pay much attention to injuries caused by overuse of certain movements that are repeated in the same pattern and tend to pay less attention to physical damage caused by holding a certain position for a long time. Yet photographers – like fencers and boxers – are at risk of these injuries (technically called “postural injuries”), which can cause the same physical damage as acute injuries over time.
What can photographers do to prevent back injuries resulting from their profession?
They can do a lot, as long as they know what to look out for. Here are some tips to prevent back problems:
#1 – Use a backpack
Many photographers use a shoulder bag because it’s super practical when you need easy access to your equipment while on the move. But it’s also a big enemy of your posture. In fact, it puts all the weight on one of your shoulders, making your spine curved and unbalanced. Better a backpack!
#2 – Be aware of your support
When shooting, position your legs so that you have a wide base of support. Whenever possible, lean back so as not to keep your muscles tense for too long. Try to handle the camera and equipment with the same principles you would use when lifting boxes or other heavy objects.
#3 – Sit correctly
With the evolution of digital cameras, photographers tend to spend a lot of time in front of the computer. Choose a chair with an adjustable seat and back so that you can keep:
- your elbows resting at right angles on the table;
- your knees at right angles;
- your feet always resting firmly on the floor or footrest;
- your back resting firmly on the backrest.
In all cases, do not sit for more than 30-40 minutes: get up, take a few steps, and stretch your neck, shoulders and back. Don’t work for a long time with your arms raised. Always try to create support for your arms.
#4 – Do some stretching exercises for photographers
I recommend some exercises that are particularly good for problems common to photographers. Do the exercises for 10-15 seconds and repeat them once or twice on both sides.
Of course, each person is unique, and your doctor of chiropractic will help you choose what is best for you.
If you work at a computer, you can also do these simple stretching exercises every hour as a preventive measure or whenever you feel tension in your neck or shoulders.
Interlace the fingers of your hands with palms facing outward and stretch your arms out in front of you.
Bring your arms above your head and rest your hands on your elbows. Next, lean with your torso first to one side and then to the other.
Bring your arms behind your back while crossing your fingers. Then, raise your arms upward.
Raise your arms and interlock your fingers with your palms facing the ceiling. Push your arms upward.
Position yourself with your arms alongside your body. Lift your shoulders toward your ears, hold the position and then return your shoulders to the starting position. Now, push your shoulders down, hold the position and then return to the neutral position.
What about when you shoot?
The important thing is to try not to hold unbalanced positions for too long, and in the free moments, you can do the same exercises I just suggested.
I thank Dr. Gil, to whom I am enormously grateful, for the care with which he has looked after me whenever I have visited him with some aches and pains after a strenuous shift (or after one of my boxing workouts). I have gotten into the habit of visiting him from time to time as a preventative measure, even when I feel I don’t need it. And I always leave feeling better than when I came in.
ANTHONY GIL, D.C.
Born in Santa Barbara, California (USA), Married to Elisabetta, has two children: Julia and Luca. Since 1985 he has lived in Italy.
From 1993 to the present he has directed the Centro Chiropratica CityLife in Milan and Centro Chiropratica Salus in Bergamo where a team of 27 professionals and collaborators work.
In more than 30 years of work in Italy, more than 28,000 patients have relied on his hands for chiropractic care.
In the photo, he shakes hands with Arnold Schwarzenegger at the 2006 International Chiropractors Association Fitness Symposium where he was invited for his work with high-level athletes. After this event he was elected as Representative for Italy by the Council of the International Chiropractors Association, (2007-2022).