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

2. 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.

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

4. 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.

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

6. 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

7. 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?

8. 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.

9. 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?

10. 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.

11. 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?

12. 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.

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

14. 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.