Body Mechanics How to Prevent Injury and Maintain Back Health

The Back 33 Vertebrae Spinal Cord Spinal Nerves Muscles

Common Problems Strain/Fatigue Vertebral Fracture Herniated Disk Disease

Causes of Pathology Poor Posture Lack of Exercise Excess Weight

Exercises that Help the Back Seat Tightener – prone. Tighten buttocks for 2 seconds Pelvic Tilt – supine, knees bent, feet flat on floor. Tighten abs and buttocks for 5 seconds. Partial Sit-ups – supine, knees bent, feet flat on floor. Slowly raise head and shoulders reaching towards the knees.

Chronic Back Strain Due to sitting or standing partly bent over for long periods of time Use good posture Change position frequently Stretch often Adjust work heights to prevent bending Relax often

Safe Lifting Feet width of shoulders Stand close Squat down Grasp firmly Breathe in and tighten abdomen Lift with legs Hold close to body

Special Rules When lifting overhead: use ladder, not chair or box Pivot with whole body, not just waist area Too heavy, get help or use proper equipment Keep back bowed “in”, never bow back “out” Keep in mind that your upper body is part of the “load” when bending over

Back Emergencies Vertebral Fracture – due to a blow or twist to the neck or back Signs: severe pain across chest, abdomen or down legs Muscle spasms Weakness or numbness below the injury

Back Emergency First Aid Call 911 Don’t move victim If movement is necessary, use back board and turn, lift as a unit (log roll)