Building Better Backs Taking Care of your Back

Building Better Backs

Taking Care of your Back Facts • 85% of the population suffer from back pain • Absenteeism from back pain is second only to the common cold • Back pain is the leading cause of disability in people under the age of 45

Taking Care of your Back Care • How many of you have back problems? • How do you know you have back problems?

Taking Care of your Back • How does your back work? • It absorbs stress when you – – – Walk Bend Stand Twist Lift Turn

Taking Care of your Back Break the Cycle • 90% of back pain is caused by muscular weakness, inflexibility, and/or imbalance • Treatment: Exercise!

Taking Care of your Back The Design • 10% of the population have bone/disc problems that need professional help • 90% have muscular problems that can be controlled by the individual

Taking Care of your Backs function like antennae towers Flexibility/ Inflexibility Strength/ Weakness Balance

Taking Care of your Back Muscles support and protect your back Abdominal muscles Back muscles Hip Flexor muscles Oblique muscles Hamstring muscles

Taking Care of your Back Ways to prevent back problems • Strengthen your muscles • Increase your flexibility • Use proper lifting techniques • Practice healthy back habits

Taking Care of your Back Use Proper Lifting Techniques • Get a firm footing • Bend your knees • Tighten stomach muscles • Lift with your legs • Keep your back upright, avoid twisting • Keep loads small • Keep loads close • Clear your pathway Ask For Help!

Taking Care of your Back Lifting Awkward Loads Odd-sized Loads: • Long loads should be supported on the shoulder, keeping the front end higher than the rear. • Long loads carried by two people should be placed on the same shoulder while keeping in step. • Light oversized loads should be carried by two people or broken down.

Taking Care of your Back Lifting Awkward Loads Overhead Loads: • Use a step stool or ladder to lift objects that are located above shoulder height. Don’t reach over your head! • Test the weight of the load before bringing it down. • Slide the load toward you and hug it close to your body as you descend. • When possible hand the load down to another person.

Taking Care of your Back Lifting Awkward Loads Bins: • Reach down in a bin with your feet shoulder-width apart and squat. • Slide the load close to your body and raise yourself with your leg and hip muscles. • Tighten your stomach muscles as you lift resting your knees against the side of the bin for more support.

Taking Care of your Back • Keeping your back healthy by using proper lifting techniques. • Set a wide base of support with your feet flat on the ground. • Hold the load close: To reduce strain across your back, keep your reach distance small. Keep the load between your legs and within 10 inches of your feet. • Tuck your chin and pinch your shoulder blades together: Maintain this position throughout the lift, and even while carrying the load.

Taking Care of your Back • Using proper lifting techniques • Squat rather than bend: This displaces your body weight backward to counter the weight of the object. • Take your time: Quick, forceful, or jerking movements increase the load across the spine significantly. • Avoid twisting or bending to the side: Although the spine can move in these directions, you will lose a lot of stability and increase your risk of injury.

Taking Care of your Back

Taking Care of your Back Healthy Back Tips • Avoid carrying a heavy purse or bag • Avoid wearing high heeled shoes • When sitting, use good posture, try to shift your sitting position frequently to take the strain off lower back • Sleeping on your side is best for your lower back • Bring your foot up when tying a shoe • When shoveling dirt, use a long handled shovel to maintain an upright position

Taking Care of your Back • Keeping your back healthy • Take stretch breaks at your Desk – Reduce strain and fatigue – Maintain flexibility

Taking Care of your Back • Keeping your back healthy • Side stretch – With your back straight and your hands together, reach overhead. – Bend from the waist, with control to the 11 o’clock position. – Hold for 15 seconds. – Repeat this stretch on the other side, reaching toward the 1 o’clock position.

Taking Care of your Back • Keeping your back healthy • Shoulder/arm stretch – With your back straight, place your hands above your head—arms behind your ears—with fingers interlaced and palms facing the ceiling. – Press toward the ceiling until you feel a stretch. – Hold for 15 seconds, then repeat 3 times.

Taking Care of your Back • Keeping your back healthy • Seated back stretch: – Keep your feet flat on the floor, bend forward, sliding your hands to your feet and lowering your head between your knees. Do not bounce. – Relax your shoulders and neck.

Taking Care of your Back • Keeping your back healthy • At your desk – Use the correct chair. – Sit 18– 24 inches from computer monitor. – Keep elbows at a little more than a 90 -degree angle. Keep wrists in a neutral position. – Position the top of your computer monitor to be even with or slightly below eye level. – Consider using a telephone headset. – Check your posture.

Taking Care of your Back Easing back pain • For back pain that does not require a doctor’s care – Limit activity (excessive bed rest is not recommended in most cases). – Avoid lifting and twisting. – Take aspirin, ibuprofen, or acetaminophen for pain – Apply ice packs for sudden injury: 20 minutes on, 20 minutes off. – Apply heat to ease pain and relax muscles (Wait 48 hours after an injury before applying heat). – Gradually resume gentle back exercises with normal activity.

Taking Care of your Back Fitness Test –An assessment to measure your back fitness by scoring the strength and flexibility of the muscle groups involved with your back –Assessments can be repeated to measure improvement in your back fitness

Test 1: Sit Up Test Purpose: Flexibility of lower back, strength of abdominal and sling muscles Directions: “The first test is the Sit-Up Test. It will show flexible your back is and how strong your abdominal and sling muscles are. ” Lie on the floor. Bend your knees to 90 degrees. Keep your feet flat on the floor. Put your arms straight out in front of you, towards your knees. Take a big breath in and slowly blow out as you try to sit all the way up without your feet coming off the floor. If participant is unsuccessful, the score is automatically a 4. If participant can completely sit up with feet remaining on the floor then continue. Next try it with your arms folded across your chest. If participant can completely sit up with feet remaining on floor, then continue. Next try it with your hands placed on your ears.

Grade 1 (Excellent. Very good flexibility. )–Able to sit up with knees bent and hands over ears. To improve, do the Kneeling Back Raise and the Low Back Press exercises. Grade 2 (Good, but need to improve back flexibility and stomach muscle strength. )–Able to sit up with knees bent and arms folded across chest. To improve, do the Kneeling Back Raise and the Low Back Press exercises. Grade 3 (Average. Need to improve back flexibility and stomach muscle strength. )–Able to sit up with knees bent and arms held out straight. To improve do the Kneeling Back Raise and the Low Back Press exercises. Grade 4 (Poor. Need a great deal of improvement in both stomach muscle strength and back flexibility. )–Able to sit up with legs out straight and arms held out straight, or unable to sit up. To improve, do the Kneeling Back Raise and the Low Back Press exercises. Note: Do not conduct test for this position.

Test 2: Straight Leg Raise Test Purpose: Strength of abdominal muscles Directions: “The next test is the Straight Leg Raise Test. It will show strong your stomach muscles are. ” Caution: If the participant’s lower back begins to curve away from the floor, stop the test. Continuing to hold the legs up with the back curved may strain the back. Lie on the floor with your legs bent to 90 degrees. I will place one hand under the ‘small’ of your back, just below your waist Tighten your stomach muscles. Flatten the arch in your lower back so your back is pushing my hand to the hard surface. Hold your back tightly in this position. Your point score depends on how tightly you hold this position. Straighten one leg out and hold it 6” off the floor. Straighten the other leg out and hold it 6” off the floor. Keep your back flat on the floor up to a ten count. If your back starts to curve, stop and place your feet back on the floor immediately.

Scoring: Grade 1 (Excellent. )–Able to keep back flat against the floor while raising the legs 6" for a count of 10. To improve your score, do the Advanced Sit Back. Grade 2 (Average. Need more stomach muscle strength. )–Able to raise the legs for several counts but back curves part way through the test. To improve, start with the Moderate Sit Back and work up to the Advanced Sit Back. Grade 3 (Fair. Need more stomach muscle strength. )–Able to lift the legs but back curves immediately when the legs are raised. To improve, start with the Sit Back and work up to the Moderate Sit Back. Grade 4 (Poor. Need intensive work on stomach muscle strength. )– Unable to life both legs for 10 counts and/or lifting legs causes discomfort. To improve, do the Low Back Press and the Sit Back.

Test 3: Sling Test Purpose: Flexibility of the sling muscles Directions: “The next test used is called the Sling Test. It will show flexible your sling muscles are. ” Caution: Do not force the knee against the participant’s chest or the other leg to the floor. Use gentle pressure only. Lie on your back on the floor with your knees bent. Bring your right leg toward your chest by holding your knee with both hands. Hold it there tightly and keep it there during the whole test. (Tester gently assists the person in keeping the knee to the chest. ) Gently straighten your left leg out to the floor, but do not let your right leg move away from your chest. Note the distance of the backside of the knee of the straightened leg off the floor. Repeat the test on the other side.

Scoring: You are scoring the extended leg not the leg at the chest. Grade 1 (Excellent. )–Able to hold one leg firmly against the chest with the other leg flat against the floor. To improve, do the Hip Flexor Stretch. Grade 2 (Average. Need to improve hip flexor muscle length. )–With effort, able to hold one knee against the chest while the other knee is bent 2 -4" off the floor. To improve, do the Hip Flexor Stretch. Grade 3 (Fair. Need to improve hip flexor muscle length. )–With one knee fixed firmly against the chest, the other leg will not reach the floor and is 4 -8" off the floor. To improve, do the Hip Flexor Stretch. Grade 4 (Poor. Need to improve hip flexor muscle length. )–Unable to get one leg firmly against the chest without causing pain or discomfort and/or the other leg raises off the floor significantly, more than 8". To improve, start with the Knee to Chest Stretch and work up to the Hip Flexor Stretch.

Test 4: Lateral Lift Test Purpose: Strength of the lateral muscles Directions: “The next test is the Lateral Lift Test. It will show strong your lateral muscles are. ” Caution: Do not let the participant twist or jerk their body. Do not push up with elbow Lie on your side with your legs and body in a straight line. Cross your arms across your chest. I will grasp your feet at the ankles and hold them firmly to the floor with one hand on top of your hip to prevent rolling. Look at something straight ahead of you and not at me. Take a breath in, and blow out while slowing raising your shoulders and trunk as far off the floor as you can without twisting your body forward or backward. Do not twist or jerk your body as you rise up. Do not help yourself by pushing up on your elbow. Continue blowing out. Repeat on the other side.

• Scoring: To figure the Lateral Lift Test score, add the right side to the left side and divide by two. Grade 1 (Excellent. )–Able to raise the shoulders 12" off the floor without difficulty. To improve, do the Side Bend Stretch and the Advanced Lateral Leg Lift. Grade 2 (Average. Need to improve lateral trunk muscle strength. )–Able to raise the shoulders 6 -12" off the floor but with difficulty. To improve, do the Side Bend Stretch and the Lateral Leg Lift. Grade 3 (Fair. Need much improvement in lateral trunk muscle strength. )– Able to raise shoulders 2 -6" off the floor with difficulty. To improve, do the Side Bend Stretch and the lateral Leg Lift. Grade 4 (Poor. Need intensive work on improving lateral trunk muscle strength. )–Unable to raise shoulders off the floor. To improve, do the Side Bend Stretch. Also do the Lateral Leg Lift and then work up to the Advanced Lateral Leg Lift.

Test 5: Hamstring Flex Test Purpose: Flexibility of lower back, buttocks and hamstring muscles Directions: “The next and last test is the Sit-n-Reach Test. It will show flexible your hamstring muscles are. ” Equipment: Sit and Reach Box or Yardstick (marked with a perpendicular line at 15" mark). Caution: This assessment may not be appropriate for some individuals with a history of low back problems. Sit in front of the sit-n-reach box with your back straight and your feet flexed (or flat against the box) and about 4" apart. If using the yardstick, legs should straddle the yardstick and heels should be aligned with the 15 -inch mark. Keep your legs straight without bending your knees. Extend your arms straight out, with your hands placed one on top of the other, palms down and fingertips together. Take a breath in, while exhaling, flex at the hips and stretch forward in a slow and controlled manner, reaching your hands towards the metal tab. Slowly stretch as far forward as you can, sliding the tab back as far as possible. Hold the position of maximum reach for at least 3 seconds. Stop when you feel your knees begin to bend. Do not bounce. Make three attempts. Note the distance for each trial to the nearest half inch. Count only attempts made with proper technique. Record the best score of the three valid trials.

Grade 1 (Excellent)–Able to reach 18” or more. To improve or maintain, do the Modified Sit and Reach or Lying Hamstring Stretch. Grade 2 (Good. Need to improve hamstring flexibility. )– Able to reach 15 -17”. Practice the Modified Sit and Reach or Lying Hamstring Stretch. Grade 3 (Average. Needs more hamstring flexibility. )– Able to reach 12 -14”. Practice the Modified Sit and Reach or the Lying Hamstring Stretch. Grade 4 (Poor. Needs intensive work on hamstring flexibility and/or lower back flexibility)–Able to reach 11” or less. Practice the Lying Hamstring stretch and the Low Back Press.

To figure scores for the sling test and lateral lift test averages, add the right side and the left side and divide the sum by two. To determine your overall score add the scores from your Sit up test, straight leg raise test, average for your sling tests, and lateral lift tests and sit-n reach test and this is your overall score. What your score means 5 -8 Excellent- you are at low risk and are least likely to suffer back strain. 9 -12 Fair- You are at moderate risk for back injury. 13 -20 Poor- You are at high risk for back injury. Start slowly, be persistent, and emphasize flexibility exercises.

Sit Up Test All Scores perform the Kneeling Back Raise, Low Back Press Straight Leg Raise Test Score 4 Perform the Partial Sit Back (support with hands behind thighs) Score 3 Sit Back –(arms straight out towards knees) Score 2 Moderate Sit Backs- (arms folded across chest) Score 1 Advanced Sit Back – (hands at ears) Hip Flexor Test Score 4 Knee to chest Stretch Score 3, 2, 1 Hip Flexor Stretch Lateral Lift Test All Scores Side Bend Stretch Score 4, 3, 2 Lateral Leg Lift Score 1 Advanced Lateral Leg lift Sit and Reach Test All Scores Lying Hamstring Stretch Score 4 Low Back Press Score 3, 2, 1 Modified Hurdler Stretch

Taking Care of your Back Low Back Press Lower back stretch All participants. Hold 10 - 20 seconds. Repeat 3 - 5 times

Taking Care of your Back Kneeling Back Raise Lower back stretch and strengthener All participants. Hold 10 - 20 seconds. Repeat 3 - 5 times.

Taking Care of your Back Hip Flexor Stretch Front of hip stretch Participants scoring 1 - 3 on Hip Flexor Stretch. Hold 10 - 20 seconds. Repeat 3 - 5 times.

Taking Care of your Back Knee to Chest Front of hip stretch Participants scoring 4 on Hip Flexor Stretch. Hold 10 - 20 seconds. Repeat 3 - 5 times.

Taking Care of your Back Sit Back Full back stretch and abdominal strengthener Participants scoring 1 on Straight Leg Raise: Hands at ears. Participants scoring 2: Arms folded across chest Participants scoring 3: Arms straight out towards knees Participants scoring 4: Partial Sit Back

Taking Care of your Back Side Bend Stretching and Strengthening of Obliques All participants. Hold 10 - 20 seconds. Repeat 3 - 5 times.

Taking Care of your Back Lateral Leg Lift Oblique Strengthener All Participants Participant’s scoring 1 - 3 on Lateral Lift Test Repeat 10 - 15 times

Taking Care of your Back Modified Hurdler Stretch Hamstring Stretch Hold 10 - 20 seconds. Repeat 3 - 5 times.

Taking Care of your Back Lying Hamstring Stretch Hold 10 - 20 seconds. Repeat 3 - 5 times

Taking Care of your Back In Summary • Practice a healthy lifestyle – Manage weight – Stay active • Keep muscles strong • Take stretch breaks • Manage stress • Use proper lifting techniques • Contact your Doctor if you have tried self-care measures and they fail to provide relief after 72 hours. • Contact your Doctor if you have lower back pain with weakness of any leg or foot muscles.

Bodyweight Exercises You Can Do at Home

Fat Loss Circuit includes - 4 strength exercises, and one total- Body cardio Exercise. Repeat 2 -3 sets 1. 2. 3. 4. 5. Upper Body pushing Exercise Upper Body pulling Exercise Lower Body or Hip Oriented Exercise Core Exercise Cardio Exercise

Basic Squat

Reverse Lunge

Lateral Leg Lift

Marching Glute Bridge

Spider Man Mountain Climbers

Skater Hops

Donkey Kicks

Standing Oblique Crunches

Single Leg Glute Bridges

Donkey Whips Image

Curtsy Lunge & Side Leg Lift Image

Wide Grip Push - Ups

Froggers Image

High Knees Image

Plank Jack Image

Side Lunge Image

Side Squat Image

Lateral Plank Walk Image

Push Up Image

Forward to Reverse Lunge

Jump Squats

Plank Ups

Squat Jacks

`` Burpee

Single Leg Reach and Jump

Hip Bridges

Fire Hydrant Exercise

Power Lunge

One Legged Balance Taps

Single Leg Kickbacks

Bicycle Crunch

Plank Taps

Bear Planks

Forearm Side Plank Twist

Alternating Knee to Chest

Single Leg Walk to Pushup

Diamond Pushups

Plank with T Rotations

Bird Dog Crunches

Down Dog Abs

Side Plank Dips

Mountain Climbers

Plank Hops

V-Ups

Dead Bug

Jumping Lunges

Basic Crunch

Band Swimmer Exercise

Band Bent Over Row

Lunge Band Press

Example Circuit Repeat 2 -3 sets 1. Wide Grip Pushups 60 sec 2. Banded Bent Over Row 60 sec 3. Basic Squat to Side Lunge 60 sec 4. V- Ups or Bicycle Crunch 60 sec 5. Burpee or Squat Jacks 60 sec

Online Strength Programs you can Follow: 1. Beach. Body on Demand 2. Lift 4 3. Thinner Leaner Stronger by Michael Matthews 4. www. corrinnequesnelfitness. com 5. Sweeney Fitness 6. Elevate Fitness and Wellness has rotating workouts (strength, cardio, cycling in and out workouts etc) 7. Daily Strength app is free and easy to use 8. Bodybuilding. com 9. Lesmills on demand 10. MOSSA on demand 11. HASfit on you tube (tons of free videos) 12. www. katiesonier. com 13. www. Street. Parking. com 14. Naked Training app 15. Kristin Dawson 16. Sydney Cummings on You. Tube Free workouts 17. Fit. On app is free 18. Sweat 19. Peloton app 20. Mirro workout 21. www. clairepthomas. com 22. Jim Stoppani 23. Melissa Bender on You. Tube Free Workouts 24. Heather Robertson on You. Tube Free Workouts 25. Mad. Fit on You. Tube