1. Back Safety

2. There is a disc between each bone in the spine. The nerves exit the bone to supply all the parts of the body.

3. If you choke off a nerve by twisting the bone around it, the bone starts to crush the nerve. Just like a light with a dimmer switch; if you turn the electrical current down, the light won’t shine as brightly. If you cut off some of the nerve supply to an organ, the organ isn’t going to function as well.

4. The discs are made out of something like jelly. As long as your spine is aligned, the jelly will stay in the center. But if the spine becomes twisted, the jelly will get pushed in the opposite direction, and the shock absorption will be lost.

5. Lying down: 25 psi Laying on your side: 75 psi Standing: 100 psi Sitting: 140 psi Bending forward: 150 psi Leg lifts: 180 psi DISC PRESSURE IS MEASURED IN POUNDS PER SQUARE INCH

6. Your body will respond and adapt to these positions. Looking at computers all day Putting phones between the ear and shoulder Lifting incorrectly Weightlifters

7. Proper back support in bed

8. If you lift a box while you are standing and twisting, that’s when you get tears in the disc. TEARS IN THE DISC The fluid in the disc begins to leak out the side of the disc.

9. Wear and Tear Arthritis happens for two reasons: Abnormal spine alignment, and how you lift things with the alignment that you have. Degeneration, or Osteoarthritis (“Wear and Tear Arthritis”)

10. How do you lift properly? The knees are bent, the back is straight, the buttocks are tucked in, and the shoulders are back, with the weight on the legs and the buttocks The “Ready” Position

11. PROPERLY LIFTING BOX OFF FLOOR Keep the knees bent, back straight, keep the box close to the body, and lift with the legs.

12. IMPROPERLY LIFTING BOX OFF FLOOR 30 + 150 = 180 lbs = 30 lbs 100 + 150 = 250 lbs Holding box away from body: Bending over at the waist, without bending the knees = 150 lbs

13. PROPER SITTING Nothing in back pockets Put a pillow behind your low back Sit up straight Don’t slouch

14. IMPROPER SITTING Looking down all day compresses the discs in the neck Sitting with the computer too low Sitting on your foot Phone between ear and shoulder

15. PROPER WRIST POSITION Special devices keep your wrists straight while you type. Backaches Neck Aches Headaches Using the computer with your wrists bent causes problems: Carpel Tunnel Syndrome

16. PROPER DESK WORK STATION Phone headset for hands-free use Keyboard pad under your wrists Computer at eye level and 18-25” away from your face The front of the chair should drop off Adjustable seat: Feet flat to the floor Or a foot rest under the feet Chair with good lumbar support or $10 lumbar pillow

17. EXERCISES TO DO DURING THE DAY AT WORK

18. Turn your head to the left and right Tilt head to both sides Roll head in circle

19. Reach your spine to the ceiling

20. Pull your shoulders back and forth a few times

21. Pull shoulders up and down

22. Retract the neck

23. Stretch your arms and hands out in front of you with fingers interlocked Turn hands up and down

24. Wrist stretches

25. Use a step stool while standing

26. Arch your back a little

27. Look around and away

28. Stretch the legs and feet out Twirl feet in circle

29. Don’t reach too far