Page Up to Reverse  Employee Health  Page Down to Advance  Employee Health  2

Page Up to Reverse  Employee Health  Page Down to Advance BACK INJURY PREVENTION A guide for healthcare workers SLUH SLU

Page Up to Reverse  Employee Health  Page Down to Advance BACK INJURY PREVENTION SLUH SLU

Page Up to Reverse  Employee Health  Page Down to Advance Most back problems are NOT caused by a single injury, but instead a combination of factors over a period of months or years. Congenital Anatomical Abnormalities Poor physical fitness level Decreased flexibility Poor posture Using poor body mechanics during activity

Page Up to Reverse  Employee Health  Page Down to Advance PREVENTING a BACK INJURY is easier than REPAIRING A BACK INJURY It is EASY to learn how to best prevent back injuries STEPS #1 LEARN the FACTS about your BACK #2 LEARN the FACTS about BACK INJURY #3 LEARN how to get your BACK in GOOD SHAPE #4 LEARN how to LIFT with good BODY MECHANICS

Page Up to Reverse  Employee Health  Page Down to Advance This is PART 2 of a four part series BACK FACTS LIFE STYLE FACTORS MATERIALS HANDLING PATIENT TRANSFERS & MOVING

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Pursuing a healthy lifestyle can help slow degenerative processes in the back and can help prevent back injuries.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS EXERCISE on a regular basis is part of a healthy lifestyle. CONSISTENCY over time is important -- these are permanent changes in lifestyle habits. Exercise programs are not like crash diets-they need to be maintained- NOT done for a short while and then abandoned! Pick an activity you enjoy!

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS EXERCISE programs for backs have two components. AEROBIC exercise involves cardiovascular conditioning. Jogging, walking, treadmill use, & bicycling are all examples of aerobic exercise. Aerobic exercise needs to be done about 3 times per week.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS EXERCISE programs for backs have two components. BACK STRENGTHENING exercises involve targeting the back muscles. Stretching & strengthening of back, leg, and stomach muscles all improve posture and the general condition of the back.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS WARNING CONSULT with the primary care physician before starting any exercise program

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS EXAMPLES of EXERCISES for BACK STRETCHING

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Do the exercises once a day. Begin with 5 repetitions per exercise. Gradually increase to 20 repetitions per exercise. Never hold your breath while exercising. Counting out loud is helpful to maintain regular breathing. If the exercises make you extremely tired or cause pain that lasts for more than 2 hours, consult the primary care MD.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions PELVIC TILT Lie on your back with knees bent and feet flat on the floor. Tighten your buttocks and roll your pelvis up so as to flatten your upper back against the floor. Hold for 5 seconds. Relax and repeat.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Single Knee to Chest Lie on your back with knees bent and feet flat on the floor. Bring one knee up and grasp the leg at the thigh with both hands. Pull bent leg close to your chest. Hold for 5 seconds. Relax and repeat. Then repeat - bending the other leg.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Back Erector Stand up straight. Bring your chest out, shoulders back (military style). Hold for 5 seconds. Relax and repeat.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Half Sit-Up Lie on your back with knees bent, feet flat on the floor, arms at your sides. Perform a pelvic tilt. Reach for the knees, raising head and shoulder off the floor while maintaining the pelvic tilt. Continue to breath. Relax to initial position and repeat.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Lying Hams Lie on your back and bend one knee. Grasp the thigh with both hands. Try to straighten your foot toward the ceiling until you fell a stretch in the back of your thigh. Hold for 5 seconds. Relax and repeat.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Prone Press Up Lie on your stomach. Push up on your arms until your elbows are straight. Hold for 5 seconds. Relax and repeat.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Exercise Instructions Single Leg Lifts Lie on your stomach. Lift your leg straight up. Hold for 5 seconds then lower. Relax and repeat with other leg.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Good POSTURE during sleep and awake hours can help back symptoms. Slouching makes the back ligaments stretch and hurt. Since people do not consciously think about posture routinely, changes in posture are hard to maintain. One has to be really “conscious” of this issue.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE The spine has normal curves that need to be maintained for good posture. CERVICAL LUMBAR THORACIC

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE In the following diagrams... The PURPLE curve Good Posture

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Stand with shoulders back-head up

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Sit up straight-feet flat on floor

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Drive with your back straight

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE If standing at a counter, put one leg up on a low shelf if available to broaden your base of support

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Good sleeping habits reduce back strain. Adequate amounts of sleep are important. Sleeping on the side.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Good sleeping habits reduce back strain. Adequate amounts of sleep are important. Sleeping on the back.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD POSTURE Good sleeping habits reduce back strain. Adequate amounts of sleep are important. Sleeping prone.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD SHOES Good work shoes are supportive to the feet. Because work involves walking, high heeled and platform shoes are not the best choice.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS GOOD SHOES Good work shoes are supportive to the feet. Because work involves walking, high heeled and platform shoes are not the best choice.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS WEIGHT LOSS The pot belly and being overweight cause extra stress on back muscles. Regular exercise and permanent healthy dietary changes are the best way to lose weight. Crash diets are not usually successful over the long term. The weight did NOT go on overnight and will not go away overnight. Overall energy levels are increased with regular exercise.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Smoking Cessation Smoking can speed up the rate of disc degeneration in the back. Smoking also causes lung cancer, increases risk of heart disease, and increases the risk for stroke.

Page Up to Reverse  Employee Health  Page Down to Advance LIFE STYLE FACTORS Smoking Cessation QUITTING is best accomplished by establishing a plan in consultation with the primary care MD. Patches, gum, and medication can be helpful as can support groups. “Cold turkey” and hypnosis may not be as successful.

Page Up to Reverse  Employee Health  Page Down to Advance  Employee Health 