80% of adults will experience significant low back pain sometime during their life. 20% of work injuries that occur each year are back injuries. Back injuries cost employers estimates in the millions to billions of dollars. Back injuries result in slowed production, increased turnover, medical bills & pain.

Carrying extra body weight. Stress Sedentary lifestyle Poor posture

Spinal column & 24 bony vertebrae supported by soft disc & cartilidge. Abs help to support your back Cervical, thoracic, & lumbar curves help to keep your back properly aligned. Lower back supports most of body weight when standing. They are also weakened by poor posture.

Use the correct lifting and moving techniques. Exercise regularly to keep the muscles that support your back strong and flexible. Don't slouch; poor posture puts a strain on your lower back. Maintain your proper body weight to avoid straining your back muscles.

You are most at risk for back pain if: Your job requires frequent bending & lifting & you must twist your body when lifting &carrying You must lift & carry in a hurry You are overweight You do not exercise regularly or do not engage in recreational activities You smoke

Position yourself close to the object you want to lift. Separate your feet shoulder-width apart to give yourself a solid base of support.

Bend at the knees to reduce strain. Tighten your stomach muscles to offset the load. Lift with your leg muscles as you stand up. Don't try to lift by yourself an object that is too heavy or an awkward shape For smaller objects lean over the object, slightly bend one knee & extend the other leg behind you. Keep back upright & loads close to your body

Standing: For long periods of time elevate one foot to a comfortable level. Sitting: Don’t sit for too long….stand up & stretch. Use a pillow/backrest for support. Sleeping: Use a firm mattrass & sleep either on one side with knees bent or on the back with knees elevated.

Promoting a Healthy Back Reduce Stress: Discover methods to relieve stress. Lose Weight: back pain results from a large potbelly. Exercise:80% of back pain can be traced to lack of exercise.

Aerobic exercise (running, walking, swimming) can help promote a healthy back. Other back exercises include: - Pelvic Tilt - Elbow props - Half sit-ups - Wall Slide

One exercise for strengthening the back Wall Slides Stand with your back against a wall and feet shoulder-width apart Slide down into a crouch with knees bent to about 90 degrees Count to five and slide back up the wall.Repeat 5 times.

Here are a few websites used in this presentation Lower Back Exercise Guide Back Pain Exercises More Lower Back Exercises Healthy Back & Neck Exercises How to Lift & Carry