Click to advance.. The spine is a marvelously complex structure that is characterized by strength and mobility.

Click to advance.

The spine is a marvelously complex The spine is a marvelously complex structure that is characterized by strength structure that is characterized by strength

and mobility.and mobility.

Instructional goals:

To teach you how to To teach you how to prevent back injury.prevent back injury.

To show you To show you improper postures improper postures and behaviors.and behaviors.

To show you To show you exercises to make exercises to make your back stronger. your back stronger.

Disc bulges in a 24 year-old woman are seen in this MRI.

Preventing Preventing disease is disease is

always always preferable to preferable to

treating disease. disease.

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Spinal AnatomySpinal Anatomy

The spine is The spine is composed of 24 freely composed of 24 freely movable bones called movable bones called vertebrae. vertebrae.

These vertebrae These vertebrae protect the spinal cord protect the spinal cord and provide structure and provide structure and support.and support.

Spinal AnatomySpinal Anatomy

The bones of the The bones of the spine (vertebra) are spine (vertebra) are separated by cartilage separated by cartilage pads called discs. pads called discs.

These discs absorb These discs absorb shock and allow shock and allow movement.movement.

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Spinal AnatomySpinal Anatomy

A complex network of ligaments A complex network of ligaments and muscles stabilize and and muscles stabilize and move the spine.move the spine.

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Bend with your knees not with your back.Bend with your knees not with your back.Lift with your legs.Lift with your legs.Hold the load close to your body.Hold the load close to your body.Contract your stomach muscles as you lift.Contract your stomach muscles as you lift.Keep your back aligned and upright as you lift. Keep your back aligned and upright as you lift. Avoid twisting while lifting.Avoid twisting while lifting.

Lifting

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LiftingLifting

Straddle the Straddle the load to keep load to keep it close to it close to your center of your center of gravity.gravity.

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LiftingLifting

Never bend at Never bend at the waist to lift.the waist to lift.

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When possible

push your load. Do not

pull heavy objects.

Pushing versus Pulling

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Backpacks

Backpack straps Backpack straps should be worn on should be worn on both shoulders.both shoulders.

Excessive weight Excessive weight bearing should be bearing should be avoided in avoided in backpacks.backpacks.

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Minimize All Overhead LiftingAvoid lifting Avoid lifting overhead.overhead.

If you must lift If you must lift overhead, use overhead, use a sturdy step a sturdy step stool or step stool or step ladder to ladder to reduce neck reduce neck and back and back strain.strain.

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Lifting

Think Think beforebefore you lift. you lift.

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Use mechanical aids to lift or move heavy items.

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Balance Your Burdens

Imbalanced loads can Imbalanced loads can strain your neck and strain your neck and back.back.

Try to balance and Try to balance and lighten your loadslighten your loads..

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Standing

Use a footstool to Use a footstool to relieve lower back relieve lower back pain while standing:pain while standing:

Ironing, shop work, Ironing, shop work, washing the dishes, washing the dishes, shaving, lecturing.shaving, lecturing.

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Gardening

Kneel or squat Kneel or squat to garden.to garden.

Always avoid Always avoid bending at the bending at the waist.waist.

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Housework

When sweeping When sweeping use short strokes use short strokes with the broom with the broom held close to held close to your body.your body.Avoid large Avoid large sweeping sweeping motions.motions.Do not bend at Do not bend at the waist while the waist while sweeping.sweeping.

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Mopping, Raking, Vacuuming…

When mopping, When mopping, vacuuming, raking vacuuming, raking or shoveling make or shoveling make small movements small movements with the implement with the implement held close to your held close to your body.body.Avoid extending Avoid extending the implement the implement away from your away from your body.body.

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ShavingShaving

To avoid bending To avoid bending over a sink, a man over a sink, a man may shave in the may shave in the shower.shower.

Using a footstool Using a footstool will reduce spinal will reduce spinal stress when stress when shaving over a shaving over a sink.sink. NNMC Chiropractic

Accessing a Car’s TrunkAccessing a Car’s Trunk

Do not bend over the trunk.Do not bend over the trunk.

Two Ways to Access a Car’s TrunkTwo Ways to Access a Car’s TrunkPlace a foot on the bumper to reduce lower back strain.Place a foot on the bumper to reduce lower back strain.Use the “golfer’s tilt” and lift one leg to counterbalance Use the “golfer’s tilt” and lift one leg to counterbalance bending into the trunk.bending into the trunk.

Getting In and Out of a CarGetting In and Out of a Car

Do not step into a car. Do not step into a car.

Sit on the seat and then pull your legs into the car.Sit on the seat and then pull your legs into the car.

Reverse the process for getting out.Reverse the process for getting out.

Adjust Your Work Area to Fit YouAdjust Your Work Area to Fit You

Have your chair positioned Have your chair positioned so that your hips are level so that your hips are level or below the level of your or below the level of your knees. You may need to knees. You may need to use a foot stool to use a foot stool to accomplish this.accomplish this.

Use a chair with a Use a chair with a comfortable and adjustable comfortable and adjustable back support.back support.

Take frequent breaks to Take frequent breaks to stretch and move about.stretch and move about.

Avoid couches and unsupportive chairs.

Avoid propping your legs up on an Avoid propping your legs up on an ottoman or stool.ottoman or stool.

SleepingSleeping on your side with your head in a neutral or aligned Sleeping on your side with your head in a neutral or aligned position is a recommended posture.position is a recommended posture.

Body pillows or buttresses may help reduce back and neck pain Body pillows or buttresses may help reduce back and neck pain associated with sleeping.associated with sleeping.

Do not sleep on your stomach.Do not sleep on your stomach.

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SleepingSleeping

Sleeping with a cushion under your knees Sleeping with a cushion under your knees may reduce lower back pain.may reduce lower back pain.

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Exercises

These exercises are for illustrative purposes. Do not perform these or any These exercises are for illustrative purposes. Do not perform these or any exercises without the approval of a doctor.exercises without the approval of a doctor.

There is some evidence that specific exercises may benefit low back pain There is some evidence that specific exercises may benefit low back pain sufferers. sufferers.

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Your Chiropractor may recommend a Your Chiropractor may recommend a progression of exercises as you improve progression of exercises as you improve

from one level of spinal fitness to another. from one level of spinal fitness to another.

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General Fitness: It is a good idea to aerobically exercise for It is a good idea to aerobically exercise for thirty minutes three times per week.thirty minutes three times per week.

People who are aerobically fit are less People who are aerobically fit are less likely to have lower back pain. likely to have lower back pain.

Consult your doctor before beginning any exercise program.

Exercises to Avoid

Leg liftsLeg lifts

Flutter kicksFlutter kicks

Bent rowingBent rowing

Dead liftingDead lifting

Full sit-upsFull sit-ups

Clean and jerkClean and jerk

““Remember that an ounce of Remember that an ounce of prevention is worth a pound of prevention is worth a pound of

cure.”cure.”

Compression Fracture