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.

Functional Preventative Stretch #4

Arm Pit Stretch

This stretch is another stretch which promotes correct posture, specifically the neck in relation to the torso. If you have experienced any discomfort in your neck or upper shoulders, this stretch may help you! Remember to stretch often and rotate stretches to keep things fresh and motivating.

Key Points:

1. Side-bend your head to the right (right ear to right shoulder).

2. Place your right hand on top of your head and pull gently.

3. Rotate your head and look at your right arm-pit.

4. Hold this position for 10-15 seconds.

5. Repeat multiple times per day.

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.