injury prevention at home and at work
DESCRIPTION
This presentation will go over some helpful ways to prevent injury both at home and at the office. Learn some simple stretches and strengthening exercise that you can do quickly and easily! This presentation will help you get prepared before you head outside to tackle chores and cleaning. These helpful tips will keep you in the action and safe!TRANSCRIPT
Injury Preventionat Home and at Work
Advanced Pain Management
Seminar Series
What We Want You to Learn From This Seminar: Risk Factors Injury Prevention at Home
· Tips· Stretching and Strengthening Exercises
Injury Prevention at Work· Good Sit vs. Bad Sit · How to Lift Safely· Stretching Exercises
How Advanced Pain Management Can Help
DISCLAIMER:This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.
Risk Factors
• Smoking• Obesity• Heavy Lifting• Improper Posture• Genetic Predisposition
Good habits help keep your natural spinal curves in their normal position and help take pressure
off of your spine.
Tips for Injury Prevention at Home• Warm up• When doing yard work,
use proper tools• Pace yourself • Know your limits• Build slowly• Lift with your legs• Don’t twist or hunch• Don’t be afraid to ask for help!
StretchesKnee to Chest Lying Knee Twist
Yoga Cat/Cow Cobra Stretch
StrengtheningKneeling Extension Hip Lifts
Abdominal Chair Crunch
Having a strong core can help reduce your lower back pain.
Strengthening
Prone Superman ProgressionPhase 1 Phase 2 Phase 3
Maintaining a healthy weight & exercising are the best ways to avoid developing back problems as people age
Tips for Injury Prevention at Work• Sit with good posture
– Choose a chair with a firm, flat seat– Keep both feet flat on the floor– Keep thighs parallel to the floor– Sit on sitting bones, not your tailbone– Keep your chest lifted and shoulders
pressed down below your ears– If your knees are higher than your
hips, add a blanket or cushion below your bottom
• Take a break once every hour – get up and move around
Bad Sit
Good Sit
How to Lift Safely• Before lifting, take a moment to think
about what you are about to do• Know your limits and don’t try to
exceed it• Ask for help if needed• If possible, divide the load• Make sure the path is clear
Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.
How to Lift Safely
1. Stand close to the load with your feet spread apart about shoulder width, with one foot slightly in front of the other for balance.
2. Squat down bending at the knees (not your waist). Tuck your chin while keeping your back as vertical as possible.
Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.
How to Lift Safely3. Get a firm grasp of the object before
beginning the lift.
4. Begin slowly lifting with your LEGS by straightening them. Never twist your body during this step.
5. Once the lift is complete, keep the object as close to the body as possible.
As the load's center of gravity moves away from the body, there is a dramatic increase in stress to the
lumbar region of the back.
Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.
StretchesSeated Turn Seated Side Bend
With sitting, you put more stress on your spine than if you're walking or standing.
Stretches
Seated Neck Stretch
Forward Neck Stretch
Turning Neck Stretch
Standing Chair Forward Bend
Download these tips and more!
Do you want to learn more about injury prevention tips
and stretches?
Visit www.apmhealth.comto download the full eBooks!
Injury Prevention at Work
Injury Prevention at Home
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Interventional Procedures to Help Injury
• Epidural Steroid Injections
• Facet Joint Injections• Selective Nerve Root Blo
cks• Radiofrequency Ablation• Trigger Point Injections• Intrathecal Pumps• Stims
Step-by-Step Procedure Animation is available on our website:
www.apmhealth.com
Preparing for Your Appointment• Keep a pain diary (available at www.apmhealth.com)• Write down key personal and medical information• Make a list of your medications• Note any recent injuries• Write down any questions for your doctor
888.901.PAIN(7246) · www.apmhealth.com