Low Back: Health and Fitness Management Chapter 12

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Low Back Health and Fitness ManagementChapter 12

• Backache is second only to headaches as a common
  medical complaint

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Causes of Low Back Pain

• gt 34 years
• Family history
• Male
• Low socio-economic statue
• Smoking
• Physical inactivity
• Obesity
• Poor abdominal strength and inflexible hamstrings
  and lower back muscles
• Poor posture

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Low Back Pain Prevention

• Maintain good posture
• Improve muscular strength and flexibility
• Weight belts
• Maintain normal body weight
• Use proper lifting techniques (following slides)

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Vertebrae

• Side view
• View, top to bottom
• Note space for spinal cord

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• Note uneven thickness of disc due to uneven
  pressure

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• Herniated disc

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Lift Heavy Objects by Using the Legs

• Lift objects holding them close to your body
• Never twist when carrying, handling, or
  transferring a heavy object
• Avoid hyperextension of the back
• Avoid locking out the knees

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Low Back Pain Prevention

• Avoid smoking (related to degeneration of the
  spine)
• Use supportive seats (driving or sitting)
• Use a firm mattress
• Sleep with knee flexion

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Prevention of Back Problems

• Strengthen abdominals and increase flexibility in
  the lower back and hamstrings
• Additionally, all muscles in the trunk area must
  have sufficient strength development

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Additional Back Problems

• Bone spurs
• Tumors
• Other

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Recommended Exercises

• Refer to information at the end of Chapter 12