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In association with Health Awareness, Inc. presented by:Dr. Staci L. Price |
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“Preventing Disc Injuries” |
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PREVENTION... THE KEY TO A STRONG, HEALTHY BACK. |
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| Proper nutrition and exercise, as well as a healthy lifestyle, will keep the muscles, ligaments, and bones strong and limber. | ||
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| It’s often not the amount of weight we lift but how we lift it that hurts our backs! | Many times a back injury occurs from getting yourself into an awkward position doing an everyday task. | Most back and neck problems are due to cumulative micro-trauma and/or bad posture that gets worse until something gives. |
ICE VS. HEAT |
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| Ice - a vasoconstrictor which reduces swelling. Heat - a vasodilator which increases circulation. THINK about how you treat a sprained ankle. The tissues involved in a back injury react the same way, but often in a back injury you won’t see the swelling because it is under the muscles. AFTER an acute back or neck injury (as soon as possible), using the positions of comfort shown below, ice for 20-30 minutes. Depending on the severity, repeat ice for 20-30 minutes every 90 minutes). HEAT is to be used for chronic conditions or generally 2-3 days after an injury. It is best to introduce heat along with ice as; heat 10 minutes, ice 10 minutes, heat 10 minutes, wait 90 minutes and repeat. | ||
POSITIONS OF COMFORT |
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| The positions of comfort place the spine in a neutral posture that helps relieve pressure. Use these positions to apply ice or heat, or to rest your tired back. | ||
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| These positions should be maintained for at least 20 Usually more relief is given if you lie on the side that minutes. Try different pillow heights or a chair | Usually more relief is given if you lie on the side that minutes. Try different pillow heights or a chair. does not hurt. A pillow between your knees will take additional pressure off your hips and pelvis. |
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THE RULES OF LIFTING |
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| These rules allow you to use other muscles (legs, arms, shoulders, & abdominals) other than your back muscles when lifting. | ||
1. Lift with your mind first...
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2. Lift using the position of strength...
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| 3. No Twisting...
Discs are the most vulnerable to the effects of twisting and turning while lifting. If you must turn, move your feet not your waist. |
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4. Lift within your safety zone...
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| Copyright 2005 S.A.M., LLC | ||
| Read PDF Article | ||
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Back Exercises are designed to stretch and strengthen your back. Before beginning an exercise, read through all its instructions. |
Neck Exercises are designed to stretch and strengthen your Neck & back. Before beginning an exercise, read through all its instructions. |
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* Disclaimer
These exercises are presented for demonstration purposes only. They are not recommendations for you specifically. Consult with your chiropractor about what is best for you. Do not start any exercises without doctor approval and recommendation. Only do these exercises if you are recommended to do so by your doctor. Listen carefully to any modifications your doctor gives you for each exercise. Only do the exercises to your tolerance. Do not do or continue to do any exercise that causes you pain or discomfort. If you experience any pain, stop the exercises and discuss with your doctor. If you have any questions about the appropriateness of any exercise, ask your doctor / chiropractor before proceeding.
"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page."
