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BACK INJURY PREVENTION

BACK INJURY PREVENTION. BACK PROBLEMS: One of the biggest health problems in the world. SO. 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?. Currently, 60-80 million Americans

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BACK INJURY PREVENTION

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  1. BACK INJURY PREVENTION

  2. BACK PROBLEMS: One of the biggest health problems in the world. SO... It’s a $22 billion dollar industry

  3. If we don’t maintain our car, what would happen? Would you like to be at your optimal health potential?

  4. Currently, 60-80 million Americans are coping with back pain. Four out of five (or 80%) of these back aches could have been avoided. HOW CAN BACK PAIN BE AVOIDED?

  5. WILL EXERCISE HELP YOU AVOID BACK PAIN? Body builders get back pain People who exercise get it Marathon runnersget it.

  6. NATURE HAS A LAW: “Anything that needs maintenance and is neglected will develop a problem with time”.

  7. There is a disc between each bone in the spine. The nerves exit the bone to supply all the parts of the body.

  8. 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.

  9. 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.

  10. DISC PRESSURE IS MEASURED IN POUNDS PER SQUARE INCH Lying down: 25 psi Laying on your side: 75 psi Standing: 100 psi Sitting: 140 psi Bending forward: 150 psi Leg lifts: 180 psi

  11. Looking at computers all day Putting phones between the ear and shoulder Lifting incorrectly Weightlifters Your body will respond and adapt to these positions.

  12. Proper back support in bed

  13. TEARS IN THE DISC If you lift a box while you are standing and twisting, that’s when you get tears in the disc. The fluid in the disc begins to leak out the side of the disc.

  14. 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”)

  15. 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

  16. PROPERLY LIFTING BOX OFF FLOOR Keep the knees bent, back straight, keep the box close to the body, and lift with the legs.

  17. IMPROPERLY LIFTING BOX OFF FLOOR = 30 lbs = 150 lbs Bending over at the waist, without bending the knees 30 + 150 = 180 lbs 100 + 150 = 250 lbs Holding box away from body:

  18. TURNING WHILE HOLDING A WEIGHT If you are going to turn more than 25°, you have to move your feet.

  19. USE A BACK BRACE

  20. 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

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

  22. Use a dolly

  23. Use a step stool while standing for long periods

  24. PROPERWALKING Head Erect Shoulders Back

  25. Slumped Shoulders IMPROPERWALKING Head Thrust Forward Degeneration of the discs in the neck Numbness and tingling in the arms Trouble concentrating Headaches Fatigue Moodiness

  26. PROPER SITTING Don’t slouch Sit up straight Put a pillow behind your low back Nothing in back pockets

  27. IMPROPER SITTING Sitting on your foot Phone between ear and shoulder Sitting with the computer too low Looking down all day compresses the discs in the neck

  28. PROPER WRIST POSITION Using the computer with your wrists bent causes problems: Backaches Headaches Neck Aches Carpel Tunnel Syndrome Special devices keep your wrists straight while you type.

  29. PROPER DESK WORK STATION Phone headset for hands-free use Computer at eye level and 18-25” away from your face Chair with good lumbar support or $10 lumbar pillow Keyboard pad under your wrists The front of the chair should drop off Adjustable seat: Feet flat to the floor Or a foot rest under the feet

  30. Don’t reach too far

  31. BACKPACK SAFETY Padded back Hip and chest belts Multiple compartments Compression straps Reflective material

  32. Properly Load and Wear a Backpack 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 skull Lift the pack by using the leg muscles and keeping it close to the body Do not lean forward when walking Wear both straps Wear the backpack over the strongest mid-back muscles

  33. 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.

  34. EXERCISES TO DO DURING THE DAY AT WORK

  35. Turn your head to the left and right Tilt head to both sides Roll head in circle

  36. Reach your spine to the ceiling

  37. Pull your shoulders back and forth a few times

  38. Pull shoulders up and down

  39. Retract the neck

  40. Stretch your arms and hands out in front of you with fingers interlocked Turn hands up and down

  41. Wrist stretches

  42. Arch your back a little

  43. Look around and away

  44. Stretch the legs and feet out Twirl feet in circle

  45. What’s wrong with these pictures?

  46. THANK YOU

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