BACK INJURY BACK INJURY

PREVENTIONPREVENTION

BACK PROBLEMS:

One of the biggest health problemsin the world.

It’s a $22 billion dollar industry

If we don’t maintain our car, what would happen?

Would you like to be at your optimal health potential?

Four out of five (or 80%) of these back aches could have been avoided.

Currently, 60-80 million Americans are coping with back pain.

HOW CAN BACK PAIN BE AVOIDED?

WILL EXERCISE HELP YOU AVOID BACK PAIN?

Marathon runners get it.

Body builders get back pain

People who exercise get it

NATURE HAS A LAW:

“Anything that needs maintenance

and is neglected

will develop a problem

with time”.

There is a disc between each bone in the spine.The nerves exit the bone to supply

all the parts of the body.

If you choke off a nerve by twisting the bone around it, the bone starts to crush the nerve.

Just like a light with a dimmer switch; if you turn the electrical current down,

the light won’t shine as brightly. If you cut off some of the nerve supply to an organ,

the organ isn’t going to function as well.

The discs are made out of something like jelly. As long as your spine is aligned, the jelly will stay in the center.

But if the spine becomes twisted, the jelly will get pushed in the opposite direction, and the shock absorption will be lost.

Lying down: 25 psi

Laying on your side: 75 psi

Standing: 100 psi

Sitting: 140 psi

Bending forward: 150 psi

Leg lifts: 180 psi

DISC PRESSURE IS MEASURED IN POUNDS PER SQUARE INCH

Your body will respond and adapt to these positions.

Looking at computers all day

Putting phones between the ear and shoulder

Lifting incorrectly

Weightlifters

Proper back support in bedProper back support in bed

If you lift a box while you are standing and twisting,

that’s when you get tears in the disc.

TEARS IN THE DISC

The fluid in the disc begins to leak out the side of the disc.

Wear and Tear Arthritis

Happens for two reasons:

Abnormal spine alignment, and how you lift things with the alignment that you have.

Degeneration, or Osteoarthritis (“Wear and Tear Arthritis”)

How do you lift properly?

The knees are bent, the back is straight, the buttocks are tucked in, and the shoulders are back, with the weight on the legs and the buttocks

The “Ready” Position

PROPERLY LIFTING BOX OFF FLOOR

Keep the knees bent, back straight, keep the box close to the body, and lift with the legs.

IMPROPERLY LIFTING BOX OFF FLOOR

30 + 150 = 180 lbs

= 30 lbs

100 + 150 = 250 lbsHolding box away from body:

Bending over at the waist,

without bending the

knees

= 150 lbs

TURNING WHILE HOLDING A WEIGHT

If you are going to turn more than 25°, you have to move your feet.

USE A BACK BRACE

REACHING FOR OBJECTS ON HIGH SHELVES

The higher you reach, the more of a curve you get in your back.

As soon as you grasp the weight, all of that weight is going to collapse the spine

Use a step ladder so you can bring the object closer to your body.

Use a dollyUse a dolly

Use a step stool while standing Use a step stool while standing for long periodsfor long periods

PROPERWALKING

Head Erect

Shoulders Back

Degeneration of the discs in the neck

IMPROPERWALKING

Slumped Shoulders

Head Thrust Forward

Numbness and tingling in the arms

Fatigue

Headaches

Trouble concentrating

Moodiness

PROPER SITTING

Nothing in back pockets

Put a pillow behind your low back

Sit up straightDon’t slouch

IMPROPER SITTING

Looking down all day compresses the discs in the neck

Sitting with the computer too low

Sitting on your foot

Phone between ear and shoulder

PROPER WRIST POSITION

Special devices keep your wrists straight while you type.

Backaches

Neck Aches

Headaches

Using the computer with your wrists bent causes problems:

Carpel Tunnel Syndrome

PROPER DESK WORK STATION

Phone headset for hands-free use

Keyboard pad

under your wrists

Computer at eye leveland 18-25” away from your face

The front of the chair should drop off

Adjustable seat: Feet flat to the floorOr a foot rest under the feet

Chair with good lumbar support or$10 lumbar pillow

Don’t reach too farDon’t reach too far

BACKPACK SAFETYBACKPACK SAFETY

Padded back Hip and chest

belts Multiple

compartments Compression

straps Reflective material

Weigh no more than 10% of your body weight. Pack heaviest objects first Evenly distribute the load Bottom of the pack 2 inches above the waist Top of the backpack just below the base of the skullLift the pack by using the leg muscles and keeping it close to the bodyDo not lean forward when walkingWear both strapsWear the backpack over the strongest mid-back muscles

Properly Load and Wear a Backpack

A back pack should not be more than 10% of the person’s total body weight.

It should have a strap around the waist so it pulls the body in alignment.

EXERCISES TO DO

DURING THE DAY AT WORK

Turn your head to the left and right

Tilt head to both sides

Roll head in circle

Reach your spine to the ceilingReach your spine to the ceiling

Pull your shoulders back and forth a few times

Pull shoulders up and downPull shoulders up and down

Retract the neckRetract the neck

Stretch your arms and hands out in front of you with fingers

interlocked

Turn hands up and down

Wrist stretchesWrist stretches

Arch your back a little

Look around and awayLook around and away

Stretch the legs and feet out

Twirl feet in circle

What’s wrong with these pictures?What’s wrong with these pictures?