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Caring for Your Back Ontario Chiropractic Association www.chiropractic.on.ca [email protected]
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Caring for Your Back

Jan 05, 2016

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Caring for Your Back. Ontario Chiropractic Association www.chiropractic.on.ca  [email protected]. Welcome. The importance of back care – not just at work , but also at home and at play - PowerPoint PPT Presentation
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Page 1: Caring for Your Back

Caring for Your Back

Ontario Chiropractic Associationwww.chiropractic.on.ca [email protected]

Page 2: Caring for Your Back

Welcome

• The importance of back care – not just at workwork, but also at homehome and at playplay

• How a few basic rules can make an important difference in how well your back performsyour back performs, both on and off the job

The purpose of today’s session is to talk about:

Page 3: Caring for Your Back

The Importance of Back Care

Page 4: Caring for Your Back

Back Pain

Every day back painback pain and related (neuro-musculoskeletal) ailments affect millions of Canadians.

Back pain is one of the most common causes of lost time lost time at work:

• Low back pain affects 85%85% of working population

• Over 50%50% of sufferers find back pain affects their quality of life and limits recreational activities

Page 5: Caring for Your Back

Watch Your Back

Back pain not only affects performance and reducesproductivity at work, it affects qualityquality of life.

Pain may be associated with, or even be caused by,both work-relatedwork-related and non-work-relatednon-work-related activities.

Page 6: Caring for Your Back

Can you spot the risks?

• At playplay...

– Computer gamer

– Cyclist

– Do-it-yourselfer

– Gardener

– Golfer

– Hiker

– Musician

• At workwork...

– Chef

– Construction worker

– Student

– Nurse

– Teacher

– Truck driver

Page 7: Caring for Your Back

A Healthy Back

• Your back supports you “24/7”“24/7”

• A healthy back is integral to your overall healthhealth and well-beingwell-being

Page 8: Caring for Your Back

Basic Tips for a Healthy Back

Page 9: Caring for Your Back

Basic Tips for a Healthy Back

1. Keep things “neutral”“neutral”

2. Give your back a breaka break

3.3. Warm upWarm up before activity

4. Pack it lightlight, wear it rightright

Page 10: Caring for Your Back

Keep Things ‘Neutral’

Keep a neutral spineKeep a neutral spine

• This is your back’s natural curve

Practice good posturePractice good posture

• Posture is important when standing, sitting or sleeping

Practice good techniquePractice good technique

• Keep your back as straight as possible when lifting and bending

Page 11: Caring for Your Back

Tips for Lifting

• BendBend at your knees, lift with your legs

• HugHug that load

• FlexFlex your abs

• Don’tDon’t do the twisttwist

Page 12: Caring for Your Back

Tips for Bending

Keep a neutral spineKeep a neutral spine

• Again, bend at your hips or knees but lift with your legs

StabilizeStabilize

• Keep feet apart for stability and balance

SupportSupport

• Support your weight, especially when crouching

Page 13: Caring for Your Back

Give Your Back a Break

• Any body position can cause discomfortdiscomfort and fatiguefatigue if maintained for long periods of time

• Take frequent breaksfrequent breaks

• Varying movementsVarying movements is especially important when engaged in repetitive tasks such as:

– Typing

– Snow shoveling

– Standing and sitting

Page 14: Caring for Your Back

Tips for Posture and Sitting

Do:

• Sit closeclose to your work

• Sit on a chair and place feet on feet on floorfloor

• Support your back in an archedarched position

• Avoid repetitive bendingbending, twistingtwisting and reachingreaching

• Use arm rests to reduce stressstress to the upper body and neck

Page 15: Caring for Your Back

Tips for Posture and Sitting

Don’t:

• ““Slump-sit”Slump-sit” – your lower back should be supported

• LeanLean forward/downward to reach work

• Sit for long periods of time – GET UPGET UP

• SitSit on the floor

• Cradle the phone in the crookcrook of your neck

Page 16: Caring for Your Back

Warm Up Before Activity

Warming up and preparing properly before participating in

physical activities can:

• Reduce likelihood of injuryinjury• Increase strengthstrength and flexibilityflexibility• Reduce muscle tensiontension and stressstress• Facilitate movement and increase

range of motionrange of motion

Page 17: Caring for Your Back

Tips for Warm Up and Preparation

• PreparationPreparation is especially important when learning a new sport or starting a new exercise routine

• Select the right clothingright clothing and footwearfootwear

• Remember to stretchstretch:

– Appropriately for the activity

– Gently to avoid strain

Page 18: Caring for Your Back

Pack it Light, Wear it Right

• Heavy loads and improper use of bags are a growing source of strain and injury

– Computer and briefcases

– Purses and carry-on bags

– Backpacks• Young children are especially

vulnerable, so make sure they pack their backpacks correctly 3

Page 19: Caring for Your Back

Summary

Following these simple tips and techniques can help

you maintain a healthy back

Remember, if you experience back pain:

• Take it easy

• Seek appropriate care

Page 20: Caring for Your Back

How Can Chiropractic Care Help?

Page 21: Caring for Your Back

Chiropractic Care

Chiropractors use manual therapies to treat neuro-neuro-

musculoskeletalmusculoskeletal disorders, including:

• Acute and chronic injuries and conditions

• Back and neck pain, sciatica, headaches, chronic pain, osteoarthritis and many more

Chiropractors also assist their patients with: nutrition, exercise programs, lifestyle and work habits

Page 22: Caring for Your Back

About Chiropractic

Chiropractic is a regulated regulated health profession.

Chiropractors are primary primary health care professionals.

• There are more than 6,500 chiropractors in Canada

• Each year more than 4 million Canadians visit a chiropractor.

Page 23: Caring for Your Back

About Chiropractic

• Chiropractors are back experts — and more

Chiropractors consistently receive among the highest patient satisfaction ratings because patients report:

Chiropractors listen

Chiropractors understand their condition

Treatment was effective

Page 24: Caring for Your Back

We’ve Got Your Back

• Taking care of your back is a full-time job

• Chiropractors can help

When chiropractic is covered, everyone benefits

Page 25: Caring for Your Back

More Information

For further information, please contact my clinic or:

Ontario Chiropractic Association

200-20 Victoria St., Toronto, ON., M5C 2N8

Web: www.chiropractic.on.ca

E-mail: [email protected]

Phone: 416-860-0070 1-877-327-2273