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?
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