Back Care

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Back Care
Click to advance.
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Presented by the Chiropractic Department of
the National Naval Medical Center-Bethesda
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The spine is a marvelously complex structure
that is characterized by strength and mobility.
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Instructional goals

• To teach you how to prevent back injury.
• To show you improper postures and behaviors.
• To show you exercises to make your back stronger.
  

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Disc bulges in a 24 year-old woman are seen in
this MRI.
Preventing disease is always preferable to
treating disease.
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Spinal Anatomy

• The spine is composed of 24 freely movable bones
  called vertebrae.
• These vertebrae protect the spinal cord and
  provide structure and support.

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Spinal Anatomy

• The bones of the spine (vertebra) are separated
  by cartilage pads called discs.
• These discs absorb shock and allow movement.

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Spinal Anatomy

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

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Lifting

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

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Lifting

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

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Lifting

• Never bend at 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 should be worn on both shoulders.
• Excessive weight bearing should be avoided in
  backpacks.

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Minimize All Overhead Lifting

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

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Lifting

• Think before 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 strain your neck and back.
• Try to balance and lighten your loads.

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Standing

• Use a footstool to relieve lower back pain while
  standing
• Ironing, shop work, washing the dishes, shaving,
  lecturing.

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Gardening

• Kneel or squat to garden.
• Always avoid bending at the waist.

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Housework

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

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Mopping, Raking, Vacuuming

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

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Shaving

• To avoid bending over a sink, a man may shave in
  the shower.
• Using a footstool will reduce spinal stress when
  shaving over a sink.

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Accessing a Cars Trunk

• Do not bend over the trunk.

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Two Ways to Access a Cars Trunk

• Place a foot on the bumper to reduce lower back
  strain.
• Use the golfers tilt and lift one leg to
  counterbalance bending into the trunk.

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Getting In and Out of a Car

• Do not step into a car.
• Sit on the seat and then pull your legs into the
  car.
• Reverse the process for getting out.

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Adjust Your Work Area to Fit You

• Have your chair positioned so that your hips are
  level or below the level of your knees. You
  may need to use a foot stool to accomplish this.
• Use a chair with a comfortable and adjustable
  back support.
• Take frequent breaks to stretch and move about.

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Avoid couches and unsupportive chairs.
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Avoid propping your legs up on an ottoman or
stool.
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Sleeping

• Sleeping on your side with your head in a neutral
  or aligned position is a recommended posture.
• Body pillows or buttresses may help reduce back
  and neck pain associated with sleeping.
• Do not sleep on your stomach.

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Sleeping

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

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

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

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Your Chiropractor may recommend a progression of
exercises as you improve from one level of spinal
fitness to another.
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General Fitness

• It is a good idea to aerobically exercise for
  thirty minutes three times per week.
• People who are aerobically fit are less likely to
  have lower back pain.

Consult your doctor before beginning any exercise
program.
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Exercises to Avoid

• Leg lifts
• Flutter kicks
• Bent rowing
• Dead lifting
• Full sit-ups
• Clean and jerk

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Remember that an ounce of prevention is worth a
pound of cure.
Compression Fracture
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For an Appointment With Bethesda's Chiropractic
Clinic Call [phone]