BACK FITNESS

Who has a bad back?

80% of Canadians will experience debilitating

back pain.
65% of Canadians will experience a bulging or
herniated disc.

What can we do about it?

What can we do to prevent back injury?

1.Maintain

a healthy weight
2.Maintain a neutral spine
3.Participate in daily exercise
4.Warm-up before work and stretch
afterwards
5.Use proper lifting techniques

Back Pain Mechanism: Standing

Neutral Spine

Improper Lifting

Nucleus deforms
and slowly creeps
backward

Back pain mechanism: Sitting

Poor

Good

Banish the Belly

Exercises for the abdominal muscles include:

drawing in navel and holding
side bends
plank

Recruit the Glutes

Exercises for the buttock muscles include:

Squats

Side leg lifts

Lean on the Legs

Exercises for the hamstrings (back of
leg):
Bending knee while resisting weight

Exercises for the quadriceps (front leg):

Lunges

Squats or wall sits

Proper lifting techniques

10lbs.

100lbs.

12in.

10lbs.

The combination of
force and distance is
the key!

10lbs.

1in.

In the case of
an overhead
reach; use a step
ladder to bring
yourself closer to
the object

Lifting Technique: Basic Lift

Lifting Technique: Power Lift

Lifting Technique: Tripod Lift

Lifting Technique: Partial Squat Lift

Lifting Technique: Straight Leg Lift

Lifting Technique: Pivot

Proper Lifting Principles

1.
2.
3.
4.
5.

Reduce horizontal and vertical distances

between yourself and your work.
Maintain neutral (straight) spine position
throughout.
Push buttocks out and bend legs
Use buttocks and legs to lift rather than back
Maintain a wide base of support.

Guidelines to protect the back

Maintain a neutral spine as much as

possible
2. Warm-up before work and stretch
afterwards
3. Participate in daily exercise
4. Use proper lifting techniques
5. Avoid back specific exercise in the
morning.
6. Maintain a healthy weight
1.