Back Care Program #4

Do you ever check yourself out in the mirror? If we are honest with ourselves, we will all say YES! Regardless if you like what you see or not, we can change our posture by remembering to...Go Check Yourself Out!

Lets get more specific, we are talking about pOsTuRe. When standing for long periods of time it is very important we check ourselves out. So the next time you are in front of a mirror, remember two items to check, it will serve as a good reminder to keep your back straight throughout the day.

1. Check that your abdominals are pulled or tucked in. Here is a great exercise, contract your abdominal muscles pulling your belly button into your spine and hold this 1 minute. How long can you hold it?

2. Check that your hips are slightly tucked under with your knees relaxed. So ladies, when wearing high heels, this can encourage the opposite - a sway back- which can result in back pain and fatigue.

What is an MSD?

Maryland School for the Deaf............NO!

Management Software Development..........NO!

Metropolitan Sewer District..........NO!

Master of Science in Design..........NO!

MSD = Musculoskeletal Disorder

A Musculoskeletal Disorder is a condition where part of the muscluloskeletal system is injured over a period of time. This point of no return usually occurs from working harder, pulling/pushing faster, stretching past your limits, in other words, going past what your body normally does. MSD's can occur within minutes with improper ergonomics or bad posture, but more often than not, an MSD occurs through frequent trauma or minor achenes over a long period of time.

Symptoms of MSD's are listed below:

1. Burning or Numbness
2. Tinging or Joint Stiffness

3. Temperature or changes in Skin Color

4. Loss of range of motion

5. Loss of strength or muscle tightness

6. Joint Stiffness, swelling or pain

Most MSD's are are categorized as having to do with a joint, and the muscles, tendons, nerves, and bones surrounding that joint. Many physicians quantify MSD's as being Repetitive Stress or Over-Use Syndromes. Whichever view we may use, MSD's are a commonality in the workplace and in everyday life, causing a range of discomfort, minor aches and pains, to even time off of work. In many cases these MSD's can turn into permanent injury and loss of employment. If you have an MSD, please contact your local therapist or see your physician for effective treatment options.


Below is a non-extensive list of common musculoskeletal disorders:

1. Bursitis

2. Carpal Tunnel Syndrome

3. Dequervains Syndrome

4. Tendinitis

5. Jumpers Knee

6. Runners Knee

7. Shin Splints

8. Swimmers Shoulder

9. Muscle Strains

10. Joint Sprains
11. Tennis Elbow
12. Golfers Elbow
13. Muscle Spasm

Back Care Program #3

Another main function of our backs is the role it plays as we move from

one position to the next. For many people this can be very difficult if they have already experienced a back injury or it can cause a back injury. Here are some basic steps to follow when getting in and out of bed as well as any movement from a supine or back lying position to standing or sitting. Getting up in an awkward, twisted position can sometimes cause muscle cramping, trigger points, even a strains and sprains.

Getting In Bed:

1. Sit on the edge of the bed with arms at your side.

2. Bring both arms to one side bringing your body to one side.

3. Keep your knees bend at about 45 degrees.

4. Put your feet on the bed.

5. Remain on your side and role into bed as one unit.

Getting Out of Bed:

1. Roll to one side.

2. Drop your legs off the side of the bed.

3. Push your torso up while your legs swing down.

4. You can use your legs as leverage to help bring your body up to a sitting position.

Functional Preventative Stretch #3

Shoulder Stretch

Here is another stretch to help promote an upright posture. This Shoulder stretch will help stretch the muscles in the back of the shoulder and inbetween the shoulder blades. This shoulder stretch is very important for those who frequently reach during your job or sit behind a desk all day long.

Key Points:

1. Begin by standing up straight or sitting up tall in your chair.

2. Lace fingers out infront of you and turn your palms away from your body.

3. Push your hands out infront of you by pushing your shoulders away from your body.

4. Slowly begin to look down with your head as you feel a stretch in the middle of your back.

5. Hold this position for 10-15 seconds.

6. Repeat multiple times per day.

Back Care Program #2

We all have one thing in common, we all sleep! Much of our human life is spent in bed. Sleeping posture is a critical component to our back health and safety. It is important that we #1 choose a correct bed, and #2, choose a correct position to sleep in bed.

Click here: http://oneaccordindustrialservices.blogspot.com/2008/05/better-backs-by-better-beds.html for more information on choosing a proper bed for you.

Remember these tips when you lay your head down:

1. Do Not put your arms above your head in any position. This can cause multipe issues ranging from sway back to neurological problems either in the arms or legs. - Do your hands fall asleep at night? That is why.

2. If you choose to lay on your back, use a good pillow so your head is slightly elevated from your torso, and place a pillow under your knees. This will support your neck and maintain your back in a neutral position.

3. Gold standard is curling up on your side with your knees slightly bent. Curl your pillow up and under your ear for added support including a pillow between your legs to keep your back in alignment.

For more informations email: industrial@oneaccordservices.com