1. BACK INJURY PREVENTION

2. BACK PROBLEMS: One of the biggest health problems in the world. 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. 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?

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

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

12. Proper back support in bed

13. 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.

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 + 150 = 180 lbs = 30 lbs 100 + 150 = 250 lbs Holding box away from body: Bending over at the waist, without bending the knees = 150 lbs

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. PROPER WALKING Head Erect Shoulders Back

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

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

27. 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

28. 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

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

30. Don’t reach too far

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

32. 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 Properly Load and Wear a Backpack

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.

35. EXERCISES TO DO DURING THE DAY AT WORK

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

37. Reach your spine to the ceiling

38. Pull your shoulders back and forth a few times

39. Pull shoulders up and down

40. Retract the neck

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

42. Wrist stretches

43. Arch your back a little

44. Look around and away

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

46. What’s wrong with these pictures?