A Guide on: Possessing Proper Posture Avoiding Back Pain Relieving Back Pain

1. A Guide on:Possessing Proper PostureAvoiding Back PainRelieving Back Pain By: Jenna Kong

2. Proper Posture means: maintaining the two natural curves at your back. (1)the concave curve from base of your head to your shoulders and (2) the concave curve from your upper back to the base of your spine. • When you are in the right posture, it should feel almost effortless to maintain the position. When you stand, your weight of your body should be evenly distributed across the balls of your feet. What is Proper Posture?

3. With proper posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle. Proper Posture

4. Kyphosis- Slouching with the shoulders hunched forward • Lordosis (also called "swayback"), which is too large of an inward curve in the lower back • Carrying something heavy on one side of the body • Cradling a phone receiver between the neck and shoulder • Wearing high-heeled shoes or clothes that are too tight • Keeping the head held too high or looking down too much • Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture Signs of Bad Posture

8. Facilitates breathing • Increases concentration and thinking ability • Improve your image • Feel even better about yourself • Avoid health complications Benefits of Having Proper Posture

9. You should absolutely assess your clients posture. • You can do this visually. • The Overhead Squat Test (OHS) is very effective. • This test also assess more than just posture. Posture Assessments

10. Pretend your body is held by a string. • Get massages. • Eliminate bad habits that cultivate bad postures. • Get a good quality chair. • Ground both your feet when standing or sitting. • Invest in a good bed and pillow. • Avoid carrying heavy items. • Avoid locking your knees. • Exercise. • Resistance Train. How To Improve Your Posture

11. The squat lift. This is for heavy objects. Get your body as close to the object as possible, plant your feet shoulder width apart, squat down, wrap your arms around it, and stand up, using the power of your legs. • The “golfer’s lift.” This is for small objects. Put all your weight on one leg, and using the opposite hand, brace yourself with one hand on a desk, chair, or other sturdy object. Then bend straight from the hip, letting the non-weight-bearing leg come off the ground a little behind you as you pick up the object. • The “crane lift.” This is for heavier objects when you can’t use a squat. Stand with your knees shoulder width apart, as close to the object as you can get. Bend at the hips, sticking your buttocks out behind you. Grab the item and lift, pulling it as close to your body as you can as you lift up. Put it down the same way. Lifting Positions

12. Have proper posture • Exercise • Strength train • Stretch • Do yoga • Avoid standing too long • Get a good mattress • Be a healthy weight • Do not smoke • Lift safely How to Avoid Back Paiin

13. Cat-cow warm-up. This helps to loosen the joints of the spine and restore flexibility to the spinal muscles and ligaments. • Starting position: Start on all fours, hands and knees on the floor. Knees are hip width apart and hands are below your shoulders, elbows straight but not locked. Look down at the floor. • Action 1: As you exhale, let your head move toward the chest while rounding your back like a cat (spine toward ceiling). Hold for 10 seconds. • Action 2: As you inhale, slowly yield to gravity. Let your stomach move toward the floor (arching lower back) while allowing your shoulder blades to move together. Hold for 10 seconds. Alternate between the two positions. Exercises to Avoid Back Pain

14. Birddog. This exercise is good for the upper and lower back and hamstrings (muscles in back of thigh). It is a good follow-up after the cat-cow warm-up. • Starting position: On all fours, hands and knees on floor. • Action: Extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for seven to eight seconds, and then repeat with the opposite arm and leg. Exercises to Avoid Back Pain

15. Pelvic tilt.You can do this exercise alone to isolate your lower back or in sequence with the warm-up and other exercises. Do it on the floor or firm surface. • Starting position: Lie on your back with your knees bent, feet flat on the floor. Leave a space between the small of your back and the floor. • Action: Tighten your abdominal muscles so that the small of the back presses flat against the floor. Hold this position for five or six seconds then relax, allowing a space again between the small of your back and the floor. Repeat three times and gradually increase to 10 repetitions. Exercises to Avoid Back Pain

16. Abdominal contractions. This helps to build abdominal muscles, which support and protect the lower back. • Starting position: Lie on your back with knees bent, feet flat on the floor with hands resting on the abdomen below ribs. • Action: Tighten abdominal muscles while pulling the abdomen in and down. Continue to breathe while holding the contraction for five seconds. Relax, then repeat 10 times. Exercises to Avoid Back Pain

17. Get a good night’s sleep • Exercise • Be a healthy weight • Yoga • Natural Supplements (glucosamine (500 mgs, three times a day), flaxseed oil (two teaspoons per day), calcium and magnesium (see the indications on the bottle), zinc (50 mgs a day), and vitamin C (2,000 mgs a day). • Heat and Cold packs • Aquatic Therapy and whirl pools • Acupuncture • Music Therapy • Go to a Chiropractor How to Relieve Back Pain

18. A stiff back is sometimes accompanied by a stiff neck. • Flexion Stretch—Chin to ChestWhile standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of neck. • Cervical Lateral Flexion with slight flexion—Ear to Shoulder-for upper trapsThis exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side. Stretches to Relieve Back Pain

19. Cervical Rotation with slight extension -Lift head up and bend back. Single Knee to Chest Stretch • Flex knee 90 degrees apply pressure underneath the knee to flex hip. 90/90 stretch -flex hip 90 degrees slowly extend knee. Keep contral lateral leg on the ground. Stretches to Relieve Back Pain

20. Back flexion stretchWhile lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position. • Back Roll- Lie flat on the floor, face up, then pull the knees to the chest and grasp them with your hands. Gently rock back and forth on the lower back in that position to massage the area and to stretch it out. • Child’s pose Stretches to Relieve Back Pain

21. The hips and buttocks (where the gluteus muscles are) support the lower back, and stretching these muscle groups plays a pivotal role in maintaining spine flexibility. • Hip stretchWhile standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt. • Piriformis muscle stretchThe piriformis muscle runs through the buttock and can contribute to back pain or leg pain. To stretch the this muscle, lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area. Stretches to Relieve Back Pain

22. Never Assume what is wrong with your client. • Always have them go to their physician. • Back pain can be caused from many different things. Never Assume!