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Show 20 MILL TOP TIMES July 1 health 7, 187 GBggCx 8mQGD?aGG 0O8DD gqddOSddgdg 0 The By Evelyn D. Harris American Forces Information Service - WASHINGTON (AFPS) Army Maj. Robert W. Dennis, a physical therapist, stands in front of a crowded classroom in the Pentagon holding a skeleton. He's telling a group of military people and Department of Defense civilians how to stop hurting their backs. This scene, with or without the skeleton, is being repeated at many DOD work sites these days. Back injuries account for 29 percent of workers' compensation claims filed by civilians working for the Army, 24.4 percent working for the Navy, 25 percent working for the Air Force and 23.3 percent working for the Marine Corps. Military people can't file such claims, but they're hurting their backs at a high rate as well, say military occupational safety and health officials. Experts estimate that 80 percent of adult Americans will suffer at least one episode of back pain. But back injury and pain are preventable. That's why DOD health promotion and occupational safety and health people are teaching courses . on how to prevent back injury and pain. According to Major Dennis, most back pain is not caused by one injury, but is the result of minor repeated traumas to structures in the back. What is sometimes thought to be the incident that caused a back injury may simply be the "last straw" for a repeatedly abused back. age for most backs to rebel psora OCdg ouddOgOgdd The following exercises will help to maintain normal strength and movement of the spine. Do each 10 times daily and consult your physician if you have any difficulties. against mistreatment is somewhere between the late 20s and late 40s. What is called a "slipped disc" occurs when soft material (similar to Silly Putty in texture, according to Major Dennis) in the center of one of the spinal column's discs moves out to fill up the cracks created in the disc's outer ring by various traumas. After awhile, the soft material oozes out so that it presses on a nerve, causing intense pain. Slipped discs and other back problems can be avoided by taking care to do everything even rest in a manner that will not injure your back. Here are a few tips from the experts Press Up Extend Back Leg Extension Knees to Chest on how to do this: at all commost the is Poor times. posture mon cause of back strain and sprains. Most people have a slight hollow spot in the lower back. To maintain correct posture, keep this natural curve, but don't exaggerate it. When standing, lift your chest. This relaxes your shoulders and maintains the lower back curve. When sitting, sit up towel straight. A rolled 1 relaxincline lower back the at placed es the lower back. Get enough rest. It is easy to injure yourself when you're tired and tense. But even when you're getting rest, think of your back. The best sleeping position for your back is on your side or your back. If you sleep on your back, you can give the muscles added support by placing a rolled towel in your lower back curve or a pillow under your knees. Sleeping on the stomach is not only bad for the back, Maintain correct posture Partial Sit Ups Stretching Hamstrings One Knee to Chest Trunk notation but forces you to twist your neck so Vfc-in- back bowed in while bending over; (2) Keep the weight as close as possible; (3) While bowing your back, raise up with your head first; (4) Turn 'with your feet, not just your upper body; (5) Never jerk or twist; and (6) Put the weight down by keeping your low back bowed in. Get enough exercise. However, always warm up, and don't suddenly attempt strenuous exercise when you 'renot used to it. Good exercises for the back include partial leg extensions and hamstring stretches. you can breathe. Pay attention to body mechanics when doing chores. Don't twist your neck, and arm to answer the phone. Pivot with your whole body. 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