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BACK INJURYPREVENTION

A guide for healthcare workers

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BACK INJURY

PREVENTION

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Most back problems are NOT caused by a single injury, but instead a

combination of factors over a period of months or years.

Congenital Anatomical AbnormalitiesPoor physical fitness level

Decreased flexibilityPoor posture

Using poor body mechanics during activity


PREVENTING a BACK INJURYis easier than

REPAIRING A BACK INJURYIt is EASY to learn how to best prevent back

injuries STEPS #1 LEARN the FACTS about your BACK

#2 LEARN the FACTS about BACK INJURY#3 LEARN how to get your BACK in GOOD SHAPE

#4 LEARN how to LIFT with good BODY MECHANICS


This is PART 2 of a four part series BACK

FACTS

LIFE STYLEFACTORS

MATERIALS HANDLING

PATIENT TRANSFERS & MOVING


LIFE STYLEFACTORS

Pursuing a healthy lifestyle can help slow degenerative processes in the back and can help prevent back injuries.


LIFE STYLEFACTORS

EXERCISE on a regular basis is part of a healthy lifestyle. CONSISTENCY over time is important -- these are permanent changes in lifestyle habits. Exercise programs are not like crash diets-they need to be maintained- NOT done for a short while and then abandoned! Pick an activity you enjoy!


LIFE STYLEFACTORS

EXERCISE programs for backs have two components.

AEROBIC exercise involves cardiovascular conditioning. Jogging, walking, treadmill use, & bicycling are all examples of aerobic exercise. Aerobic exercise needs to be done about 3 times per week.


LIFE STYLEFACTORS

EXERCISE programs for backs have two components.

BACK STRENGTHENING exercises involve targeting the back muscles. Stretching & strengthening of back, leg, and stomach muscles all improve posture and the general condition of the back.


LIFE STYLEFACTORS WARNING

CONSULT with the primary care physician before starting any exercise program


LIFE STYLEFACTORS

EXAMPLES of EXERCISES for

BACK STRETCHING


LIFE STYLEFACTORS

Exercise InstructionsDo the exercises once a day. Begin with 5 repetitions per exercise. Gradually increase to 20 repetitions per exercise. Never hold your breath while exercising. Counting out loud is helpful to maintain regular breathing. If the exercises make you extremely tired or cause pain that lasts for more than 2 hours, consult the primary care MD.


LIFE STYLEFACTORS

Exercise InstructionsPELVIC TILT

Lie on your back with knees bent and feet flat on the floor. Tighten your buttocks and roll your pelvis up so as to flatten your upper back against the floor. Hold for 5 seconds. Relax and repeat.


LIFE STYLEFACTORS

Exercise InstructionsSingle Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee up and grasp the leg at the thigh with both hands. Pull bent leg close to your chest. Hold for 5 seconds. Relax and repeat. Then repeat - bending the other leg.


LIFE STYLEFACTORS

Exercise InstructionsBack Erector

Stand up straight. Bring your chest out, shoulders back (military style). Hold for 5 seconds. Relax and repeat.


LIFE STYLEFACTORS

Exercise InstructionsHalf Sit-Up

Lie on your back with knees bent, feet flat on the floor, arms at your sides. Perform a pelvic tilt. Reach for the knees, raising head and shoulder off the floor while maintaining the pelvic tilt. Continue to breath. Relax to initial position and repeat.


LIFE STYLEFACTORS

Exercise InstructionsLying Hams

Lie on your back and bend one knee. Grasp the thigh with both hands. Try to straighten your foot toward the ceiling until you fell a stretch in the back of your thigh. Hold for 5 seconds. Relax and repeat.


LIFE STYLEFACTORS

Exercise InstructionsProne Press Up

Lie on your stomach. Push up on your arms until your elbows are straight. Hold for 5 seconds. Relax and repeat.


LIFE STYLEFACTORS

Exercise InstructionsSingle Leg Lifts

Lie on your stomach. Lift your leg straight up. Hold for 5 seconds then lower. Relax and repeat with other leg.


LIFE STYLEFACTORS

Good POSTURE during sleep and awake hours can help back symptoms.Slouching makes the back ligaments stretch and hurt. Since people do not consciously think about posture routinely, changes in posture are hard to maintain. One has to be really “conscious” of this issue.


LIFE STYLEFACTORS GOOD POSTURE

The spine has normal curves that need to be maintained for good

posture.CERVICAL

LUMBAR

THORACIC



In the following diagrams...

ThePURPLEcurve

GoodPosture



Stand with shoulders back-head up



Sit up straight-feet flat on floor



Drive with your back straight



If standing at a counter, put one leg up on a low shelf if available to broaden your base of support



Good sleeping habits reduce back strain. Adequate amounts of sleep are

important.

Sleeping on the side.




important.

Sleeping on the back.




important.

Sleeping prone.


LIFE STYLEFACTORS GOOD SHOES

Good work shoes are supportive to the feet. Because work involves walking,

high heeled and platform shoes are not the best choice.


LIFE STYLEFACTORS WEIGHT LOSS

The pot belly and being overweight cause extra stress on back muscles. Regular exercise and permanent healthy dietary changes are the best way to lose weight. Crash diets are not usually successful

over the long term. The weight did NOT go on overnight and will not go

away overnight. Overall energy levels are increased with regular

exercise.


LIFE STYLEFACTORS Smoking Cessation

Smoking can speed up the rate of disc degeneration in the back.Smoking also causes lung cancer,

increases risk of heart disease, and

increases the risk for stroke.


LIFE STYLEFACTORS Smoking Cessation

QUITTING is best accomplished by establishing a plan in consultation with the primary care MD.

Patches, gum, and medication can be

helpful as can support groups. “Cold turkey” and

hypnosis may not be as successful.


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