Injury Prevention at Home and at Work
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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!
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Injury Prevention at Home and at Work
- 1. Injury Prevention at Home and at Work Advanced Pain Management Seminar Series
- 4. 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.
- 5. 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!
- 6. Stretches Knee to Chest Lying Knee Twist Yoga Cat/Cow Cobra Stretch
- 7. Strengthening Kneeling Extension Hip Lifts Abdominal Chair Crunch Having a strong core can help reduce your lower back pain.
- 8. Strengthening Prone Superman Progression Phase 1 Phase 2 Phase 3 Maintaining a healthy weight & exercising are the best ways to avoid developing back problems as people age
- 9. Tips for Injury Prevention at Work Bad Sit 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 Good Sit
- 10. 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.
- 11. How to Lift Safely Stand close to the load with your feet spread apart about shoulder width, with one foot slightly in front of the other for balance. 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.
- 12. How to Lift Safely 3. 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.
- 13. Stretches Seated Side Bend Seated Turn With sitting, you put more stress on your spine than if you're walking or standing.
- 14. Stretches Seated Neck Stretch Standing Chair Forward Bend Forward Neck Stretch Turning Neck Stretch
- 15. Download these tips and more! Injury Prevention at Work Do you want to learn more about injury prevention tips and stretches? Visit www.apmhealth.com to download the full eBooks! Click to Download Now Injury Prevention at Home Click to Download Now
- 18. Selective Nerve Root Blocks
- 23. 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
Notas del editor
- Knee to Chest:Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg. Lying Knee TwistUse this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side.Yoga Cat/CowStart this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.Cobra StretchThis movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms.
- Kneeling ExtensionStart this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side.Hip LiftsTo strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times.Abdominal Chair CrunchHaving a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.
- When seated, your chest should be lifted, to avoid rolling the shoulders and slouching forward. In addition, you should not lean back too far putting your weight on your tailbone, as that may lead to low back pain. Try to keep your feet directly below the knees.
- According to the Bureau of Labor Statistics (BLS), more than one million workers suffer back injuries each year, with back injuries accounting for one out of every five workplace injuries and illnesses.A BLS survey shows that four out of five of these injuries were to the lower back, and that three out of four occurred while lifting.
- According to the Bureau of Labor Statistics (BLS), more than one million workers suffer back injuries each year, with back injuries accounting for one out of every five workplace injuries and illnesses.A BLS survey shows that four out of five of these injuries were to the lower back, and that three out of four occurred while lifting.
- According to the Bureau of Labor Statistics (BLS), more than one million workers suffer back injuries each year, with back injuries accounting for one out of every five workplace injuries and illnesses.A BLS survey shows that four out of five of these injuries were to the lower back, and that three out of four occurred while lifting.
- Seated TurnStart this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help stabilize your position and hold for 15 seconds. Slowly twist your body back to starting position. Repeat three times on each side.Seated Side BendStart in an upright seated position with your feet flat on the floor. With an exercise band or strap in your hands, raise your arms above your head with your arms shoulder distance apart. Be sure to keep your shoulders pressed down. Slowly bend to one side, keeping your arms the same distance apart and your shoulders pressed down. Hold in bent position for 5 seconds and slowly return to starting position, hold 5 seconds. Repeat three times on each side for a gentle stretch of the upper back, shoulders and arms.
- Seated Neck StretchSit with your back straight, chest high and with your weight equally distributed on your sitting bones. Slowly bend you neck to the side and hold in a comfortable stretching position for 15 seconds and return to starting position, repeat three times on each side. You can gently use your arm to aid you, if needed. Standing Chair Forward BendThis stretch is helpful to do throughout the day to break up long periods of sitting. Stand with your feet hip distance apart and three to four feet from the back of your chair. Hold onto your chair as a point of balance and slowly bend forward to a comfortable position, keeping a soft bend in the knees. You should feel a nice stretch through your arms, shoulders and back. To increase the stretch into the back of your legs, bend forward even more using your hands to balance. Hold stretch for 20 seconds and repeat three times.