1. Low Back Pain or New Moon Over My Hammie

2. Spine Anatomy

3. Low Back Anatomy

5. Disc Anatomy

7. Prevention  Maintain good posture  Improve mm strength and flexibility  Maintain normal body weight  Use proper lifting techniques  Lift objects holding them close to the body  Avoid “twisting” when carrying, handling, or transferring a heavy object

8. Prevention Cont.  Avoid back hyperextension  Avoid “locking out” the knees  Avoid smoking (linked to spine degeneration)  Use supportive seats  Use a firm mattress  Sleep in knee flexion

9. Prevention Cont.  Strengthen abdominal mm and stretch hamstrings and low back mm  Strengthen core stabilizer mm

10. Proper Lifting

11. Other Back Problems  Bone spurs  Tumors  Sprains/Strains  Spondylolisis/Spondylolisthesis  SI joint vs. low back vs. herniated disc

12. Recommended Exercises  Single/double knee to chest  Cat stretch  Hamstring stretches  Bridging exercises (progression)  Core stabilization exercises