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In this episode of sound design live I speak with Brandi Smith-Young, a fellow at the American Academy of Orthopaedic Manual Physical Therapy, board-certified orthopedic specialist, and founder of Perfect 10.0 Physical Therapy, about preventing back injury. She specializes in injury care, injury prevention, and performance training for gymnasts, dancers, parkour athletes, and performing artists.

We answer these questions:

• Is your job as a sound engineer breaking your back?
• Is your job in a chair taking years off of your life?
• What’s wrong with caffeine?
• Does work count as exercise?
• How often should you replace your work shoes?

Smith-Young discusses:

• How to breathe for stability.
• The top ways that people lift incorrectly.

Details from the podcast:

1. All music in today’s episode by Trash80.
2. Brandi’s DVDs: Finding Your Inner Core, Finding Stability Within
3.  Clips
   1. Thank You clip from arytopia
   2. Japanese clip from Reitanna
   3. Thank you please wait for assistance from shadoWisp
4. Brandi’s list of priorities for preventing back injury on the job through proper recovery:
   1. Diet & nutrition
   2. Sleep
   3. Core strength and stabilization
5. My interview with Wendy Jo Peterson
6. 2 Tbsp. almond butter + 1 Tbsp. coconut oil = complete protein/omega lift that helps with your energy level.
7. Daily cardiovascular routine (3-4 days/week)
   1. 2min warm-up (jumping jacks, jogging, etc.)
   2. 30sec sprint (Start with 50% of your max heart rate where you can still have a conversation, work up to 90% of your max heart rate where you can’t talk.)
   3. 90sec recovery
   4. repeat no more than 8x
8. Functional Movement
9. Quotes
   1. The extreme ranges, where you are constantly lifting or constantly sitting, you’re at risk for injury.
   2. The chair takes years off of their life.
   3. People eat too many processed foods. Stay on the outside of the grocery store.
   4. You need some form of cardiovascular activity every day outside of work.
   5. It’s all about functional movement and postural alignment.
   6. A dysfunctional core is one of the main contributors to injuries. [28:38]
   7. The rubber in tennis shoes only has a 1-year shelf life. After a year, they start to degrade. [37:47]
   8. You need to replace your work shoes every year at minimum. [39:14]