BACKWEEK: Tip for the day (2)

BACKWEEK: Tip for the day (2)

“ Muscles like to work. They almost never hurt when they are
used…only when they are abused! “


NATIONAL PHYSIOTHERAPY BACK WEEK 12 – 16 September 2005

TIP FOR THE DAY

“ Muscles like to work. They almost never hurt when they are used…only
when they are abused! “

EXERCISE FOR THE DAY

Clasp your hands behind your back.

Turn your elbows inwards and straighten your arms.

Lift your arms up behind you until you feel a stretch.

Hold for 5 – 10 seconds.

Lifting

Lifting any object (no matter what size) correctly will prevent back injuries.

10 Tips on lifting

1. Plan ahead.

2. Keep your back in the neutral position.

3. Stand with one leg in front of the other.

4. Point the feet in the direction you are going.

5. Keep your abdominal muscles stabilised.

6. Bend your knees and not your back.

7. Test the weight of the object before lifting it. Ask for assistance before
it is too late!

8. Keep the object close to your body.

9. Don’t turn at the same time you are lifting an object. Rather move
your feet and change direction.

10. Alternate lifting with other activities.

For more information, contact:

Issued on behalf of

The South African

Society of Physiotherapy.

Tel: 011 – 485 1467

Toll Free -

“The Difference is in our hands” physiosa.org.za

 


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