Posture and Back care

To keep your back in good working order it is essential that you:

· Keep it strong

· Keep it flexible

· Lift Correctly

· Maintain core stability

Strengthening

Research shows that those least likely to suffer from back pain are physically fit and have strong deep stomach muscles.

These muscles are called the transverse abdominal muscles and they are important stabilisers of the spine that act like an internal corset or back brace. 
Activating these muscles when the back is under stress protects it from damage.

Flexibility

Stretching exercises prevent muscles from becoming tight.  Tight muscles around the back and pelvic region can cause the spinal joints to stiffen up.

Tight muscles can place excessive loads on some areas that can progressively lead to injury as well as contributing to general wear and tear on spinal joints.

 

Correct lifting

· Bend the knees and keep your back straight.

· The full squat and semi squat are the lifts of choice.

Always practice good technique no matter how light the load is.

Back care

If you sit all day try an move about every hour, get out after work, or even at lunch time and be active with some walking, swimming, aerobics or organised sport.

If your work involves plenty of manual labour and lifting, then you should stretch and rest your back after work, in much the same way as a sportsman would after a game.

You are an EVERYDAY ATHLETE and should care for your body as much as an athlete would.  Remember that most back injuries are as a result of repetitive microtrauma.  You need a body that is fit and able to cope with your work load.

Correct posture

Correct posture is held by the stabilising muscles that are designed to work at a low load level for long periods and keep everything well balanced. 

The key to correct posture is maintaining a neutral spine and pelvis. This means that the ideal curves of the spine and pelvis are preserved i.e. in standing position, the head should be centred over the trunk, the shoulders should be down and back, but relaxed, with the chest raised and abdomen flat. 

Correct posture can be attained through gently bracing muscles in three crucial areas:

The transverse abdominal area

To activate this muscle gently draw the area just below your belly button towards your spine. Don’t hold your breath.

The shoulder girdle

With chest raised gently pull your shoulder blades down and in pulling the points of the shoulder blades down and in together.

The pelvis

Stand and gently squeeze the cheeks of your bottom together.  Imagine there is a $50.00 note in the groove between your buttocks and don't let it fall out.

Trunk Stability Exercises

Front support

· Kneel on hands and knees

· Keep lower back in a slight curve with hands placed under shoulders, knees placed under hips

· Slowly take one leg forward slightly under the body and then extend it out behind the body

· Repeat 10 times and then change to the other side.

· Ensure the back does not move

Single leg lift

· Lean on elbows

· Bend leg and lift up a short distance and then lower

· Lift again and while still up, straighten knee, then lower leg to the floor

· Repeat 10 times on each leg

Four point knee diagonal

· Kneel on hands and knees 

· Keep lower back in a slight curve

· Place hands under shoulders, knees under hips.

· Slowly extend one leg out behind the body and extend the opposite arm in front of the body

· Hold for 10 seconds alternating arms and legs 10 times

· Ensure the back does not move

· Keep shoulder blades down