Back Care Program #5

This segment of the back care program will consist of RULES TO LIVE BY, basic patterns of back function. Repetition in the form of proper lifting is important to develop good habits in proper back posture. With that being said, remember these next key points.

1. Do bend at the hips and knees when lifting medium to heavy size objects, Do not just bend at the waist.

2. Always remember to carry objects close to the body and avoid lifting heavy objects above your waist. If you require a higher lift with a heavy object, ask for help!

3. When lifting an object, keep your back straight (neutral spine) until you return to standing position. Do not twist while you are coming to a standing position to save time!

4. Always face your work, never twist your torso while leaving your waist or hips behind. Move as a unit.

5. If you are to short to reach above your head to a higher shelf, always use a step stool. If you have difficulty going up and down steps, you have a weak glutius maximus (sitting muscle). Longer term weakness may cause back pain and injury.

6. Here is one we all are guilty off: Sit down when dressing shoes and socks, etc. Do not bend at the waist while trying to balance on one foot.

7. When you cough or sneeze, round your back and bend your knees to avoid sharp, quick jerking motions.

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.

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.

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

Back Care Program #1

Maintaining a healthy back will always start with POSTURE. The first thing to remember is to always be aware of your back, whether you be in your car, to in a chair with a high or low back, to even sleeping in a recliner to a bed. So remember this tip when you sit...

1. Push your navel back toward your spine - this will create a natural curve to your back.

2. Try and keep your knees higher than your hips - if you don't you will find yourself slouching and increases pressure on your back.

3. Do not put your legs on an ottoman while sitting - this can put stress and strain directly to your low back.

For more information, email: industrial@oneaccordservices.com