1. Low Back: Health and Fitness Management Chapter 12 Backache is second only to headaches as a common medical complaint

2. Causes of Low Back Pain > 34 years Family history Male Low socio-economic statue Smoking Physical inactivity Obesity Poor abdominal strength and inflexible hamstrings and lower back muscles Poor posture

3. Maintain good posture Improve muscular strength and flexibility Weight belts Maintain normal body weight Use proper lifting techniques (following slides) Low Back Pain: Prevention

4. Vertebrae Side view View, top to bottom Note space for spinal cord

5. Note uneven thickness of disc due to uneven pressure

6. Herniated disc

7. Lift Heavy Objects by Using the Legs Lift objects holding them close to your body Never “twist” when carrying, handling, or transferring a heavy object Avoid hyperextension of the back Avoid “locking out” the knees

8. Low Back Pain: Prevention Avoid smoking (related to degeneration of the spine) Use supportive seats (driving or sitting) Use a firm mattress Sleep with knee flexion

9. Prevention of Back Problems Strengthen abdominals and increase flexibility in the lower back and hamstrings Additionally, all muscles in the trunk area must have sufficient strength development

10. Additional Back Problems Bone spurs Tumors Other

11. Recommended Exercises Refer to information at the end of Chapter 12