Chapter 3: Benefits of Physical Activity Lesson 3.2: Healthy Back and Good Posture Taking Charge: Reducing Risk Factors

Lesson 3.2: Healthy Back and Good Posture Lesson Objectives: Explain how good fitness helps your back work efficiently. Describe some common posture problems. List some biomechanical principles that will help you improve your posture and avoid back problems.

Lesson 3.2: Healthy Back and Good Posture Question Back pain is a common medical complaint. What types of symptoms do people with back pain experience?

Lesson 3.2: Healthy Back and Good Posture Answer Some symptoms people with back pain experience are muscle soreness, muscle tightness, muscle spasms, and sharp pain . . . usually with movement or after sitting or standing for long periods of time.

Lesson 3.2: Healthy Back and Good Posture Question How can people correct problems with their posture?

Lesson 3.2: Healthy Back and Good Posture Answer People can correct problems with their posture by focusing on maintaining good posture during the day; by strengthening abdominal and back muscles; and by improving flexibility in muscles of the torso, hamstrings, and hip flexors.

Lesson 3.2: Healthy Back and Good Posture Question What are some common posture problems?

Lesson 3.2: Healthy Back and Good Posture Answer Some common posture problems: Forward head Rounded back (kyphosis) Sunken chest Excessive back arch (lordosis) Protruding abdomen (ptosis) Hyperextended knees

Lesson 3.2: Healthy Back and Good Posture Question One type of back problem is lordosis. What specific muscle groups affect whether someone has lordosis?

Lesson 3.2: Healthy Back and Good Posture Answer Lordosis is when there is too much arch in the lower back, sometimes called “swayback.” Lordosis occurs when the abdominal muscles are weak and the hip flexor muscles (iliopsoas) are too strong and/or inflexible.

Lesson 3.2: Healthy Back and Good Posture Question Sometimes athletes in certain sports suffer from back problems. Which sports increase the risk of back problems?

Lesson 3.2: Healthy Back and Good Posture Answer Sports that increase the risk of back problems include contact sports, ballet, gymnastics, track and field events, and cheerleading.

Lesson 3.2: Healthy Back and Good Posture Question Incorrect ways of lifting can lead to back problems. What are some rules for correct lifting?

Lesson 3.2: Healthy Back and Good Posture Answer Some rules of correct lifting include lift with the leg muscles—they should do most of the work (specifically: the knee extensors, the quadriceps), bend the knees, keep the back straight, divide the load, and avoid twisting.

Lesson 3.2: Healthy Back and Good Posture Question To avoid twisting while lifting an object, what should you do?

Lesson 3.2: Healthy Back and Good Posture Answer To avoid twisting while lifting an object, change the position of your feet rather than keeping the feet still and twisting your trunk.

Lesson 3.2: Healthy Back and Good Posture Question Why might people who work at an office or school desk for most of the day suffer from postural or back problems?

Lesson 3.2: Healthy Back and Good Posture Answer People who work at an office or school desk for most of the day may suffer from postural or back problems because the muscles in the back are in a tense or contracted position for long periods of time, and the muscles get short when not stretched regularly.

Taking Charge: Reducing Risk Factors A risk factor is any action or condition that increases your chances of developing a disease. Some risk factors, such as your age, cannot be controlled or changed by you. Other noncontrollable risk factors, such as whether you are a male or female, are genetically controlled. Sometimes, you are able to control individual risk factors. For example, you can control your diet and physical activity. Your actions affect the probability of your getting a disease.

Taking Charge: Reducing Risk Factors Read the paragraph about Brenda’s family on page 53. What controllable risk factors for heart disease did Brenda’s mother have? What can she do to reduce her risk? What can you do to decrease your risk for heart disease? Fill out the questionnaire to learn more about Brenda’s mother’s risk factors as well as your own.