how does your back work? you have 33 small bones in your back called vertebrae five different types...
Post on 30-Dec-2015
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How does your back work?
• You have 33 small bones in your back called vertebrae
• Five different types of vertebrae, each with a specific job
• Between them are small soft discs – the spine’s shock absorbers
• A large and complex group of muscles for support and movement
Come with me, let me
show you…
What causes back pain?Most acute (short-lived) pain is caused by muscle or ligament strain, which is often a result of:
Poor Posture Sitting for long periods
Lifting heavy or bulky objects incorrectly
Lack of exercise or over-exercising
Being overweight
Are you sittingcomfortably?Poor Posture
Leaning toofar forward
Cricked
Neck Monitor too low
Feet raised off the floor
Arms lower than your tableNot sitting far
back enough
Don’t do your doughnuts!Damage your discs & there’s no going back
ouch!
Are you sittingcomfortably?Good Posture Eyes in line
with the top of your screen
Knees at right angles
Back rest should follow the S curve of your spine
Bottom as far back as possible in the chair
Feet flat on the floor
Posture
1. Don’t slump in your chair, hunch over your desk or walk around like Quasimodo
2. Sit on a chair with a backrest, with your feet flat on the floor or on a footrest. Change position regularly, take breaks, stand up and stretch
Top ten Tips
Lifting & Manual Handling
3. Bend your knees and your hips, NOT your back
4. Never twist and bend at the same time
5. Always lift and carry objects close to your body
6. Use a rucksack, not a single sling bag
Top ten Tips
Health
7. Exercise your back regularly – walk, swim and cycle
8. Stop Smoking – or at least cut down
9. Keep your weight down – eat healthily
Top ten Tips
Beds & Sleeping
10.Choose your mattress carefully
• If your hand slides fairly easily between the
• Use pillows to support your knees and waist when sleeping
• Get out of bed by turning on your side first
– small of your back and the matress then the mattress is just right
Top ten Tips
Support & Advice – Work
• Speak to your manager– He/she can refer you to the occupational health
service provider or arrange local action plans
• If you want to talk things through or need emotional support, contact Care
First
• The longer a back pain sufferer stays at home, the more likely they are to develop a disability and the harder it becomes for them to get back to work
Support & Advice – Home
• In the early stages mild pain killers and anti-inflammatory medication can help alleviate pain, as with any medication check with your GP or pharmacist first
• Speak to your GP for onward referral to e.g. physiotherapy
• Call NHS Direct 0845 4647 (England and Wales) or NHS 24 in Scotland on 08454 24 24 24
• Or seek private treatment e.g. physiotherapy, osteopathy, medicinal acupuncture
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