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The Independent, Canadian Statesman Weekender, Bowmanville, Saturday, October 2,1993 7 Avoiding Back Pain By Kathlynn Hoch, D.C., F.I.A.C.A. As discussed in a previous article, back pain afflicts more than 50% of •our general population. Workers Compensation estimates that it costs business $1 billion dollars annually. As a business owner, you are your most valuable resource and can little afford the associated discomfort, decreased decreased productivity and potential loss of income. This article will discuss the causes of back pain and how you can avoid this costly and uncomfortable problem. problem. The most common causes of back pain include: • long term improper posture • poor back support in chairs • on-the-job stresses including pro-longed sitting at computer terminals terminals • improper lifting • untreated old spine injuries • ligament strain on slightly dislocated dislocated joints • overweight, pregnancy • scoliosis (spine curvature) • disc degeneration due to aging While you may not be able to prevent prevent the effects of aging, good back hygiene is the best prevention for back problems. The following tips can help you and your staff avoid the costly problems of back injuries. 1) Proper Posture keeps your back in balance and pain free. Avoid sway back while standing. Maintain good Low back stretches should be done daily. Here are some exercises to follow. follow. Starting Position - Lie flat on the floor on your back with your knees bent. Place a pillow or your hands 2) Early detection of a back problem problem is important, so if you are experiencing experiencing headaches or chronic back problems consult your Chiropractor. 3) If you have a sudden onset of muscle spasm, ice is recommended m under the hollo £ of the first 48 hours instead of heat. Pelvic Tilt 4) If your job requires that you 1. Assume starting position, stand for long periods, stand with one foot from the floor and change positions often. Wear comfortable, flat shoes with adequate support for your arches. 5) To avoid problems, get close to the load and grasp firmly. Use your stomach muscles to support your 2. Pull in Abdomen, tighten buttock buttock muscles. This should flatten lower back. 3. Hold, count to 6. 4. Relax. 5. Repeat six times. Single Leg Raise 1. Assume starting position then 6. Repeat with left leg. Half Sit-Ups 1. Assume starting position. 2. SLOWLY Raise head and neck to top of chest, while reaching forward forward with both hands, arms straight. 3. Place hands on knees. 4. SLOWLY return to starting position. position. 5. Repeat 6 times. Keep mid and low back flat on the floor. Nose-To-Knee Touch 1. Assume starting position. 2. Raise left knee slowly to chest. 3. Pull left knee to chest with both hands. 4. Raise head, touch nose to knee. 5. Hold. Count to 6. 6. Repeat 6 times. 7. Repeat with right knee. Dr. Hoch, of the Bowmanville Family Chiropractic Centre, is now in her tenth year of private practice. She has personally attended more than 3,000patients. She supports and educates her patients to create conditions conditions for Optimum Health, with a focus focus on lifestyle modification and stress management so each individual individual can work towards achieving Optimum Optimum Health and in turn Educate others. others. , spine so it can support the load. Keep straighten right leg. your back upright and use your leg muscles to lift the load. 6) Frequent exercise and stretching stretching will eliminate stiff and sore back muscles and keep the spine flexible. 2. SLOWLY raise right leg as high as comfortable. 3. Hold. Count to 6. 4. Return leg to floor, slowly. 5. Repeat 6 times. AIDS Awareness Week Starts Group's First Fundraising Drive AIDS Committee (Durham) is pleased to announce their First Annual Annual Fundraising Campaign in Dur- ham Region. The campaign coincides with AIDS Awareness Week October 4 to 10th, a uniquely Canadian event whether you are HIV+ or HIV started in the early 1980's. The theme this year is "Promot- muscular tone with a proper stretch ing Health for Everyone." The slo- and exercise program. Place a good back support in your chair at the office office so die low back is supported. Avoid leaning forward for long periods periods with your back arched. gan is "Strong Lives-Strong Communities." Communities." AIDS Awareness Week is a week of activities and education about HIV and AIDS. It offers a chance to put AIDS in the public Bowmanville FAMILY CHIROPRACTIC CENTRE . is pleased to announce that SHANNON PASCOE R.M.T. (Registered Massage Therapist) and JENNY KING - OFFICE MANAGER Have joined our Health Care Team in our ongoing commitment to provide expanded services. * New Patients Welcome - No Referral Necessary * W.C.B. and Group Insurance Plans accepted. Services: Chiropractic • Massage Therapy • Nutritional Consultation • Allergy Testing • Homeopathy • Laser Acupuncture • Sports Injuries • Reflexology • Foot Orthotics 43 Ontario Street Daily, Evening and Saturdays 623-8388 Available by Appointment VISA eye, not as a sensational issue of a few (often marginalized) individuals, individuals, but as an urgent concern for public health and all Canadians. The main message of AIDS Awareness Week 1993 is that , one of the most important factors to a full and healthy life is a strong and caring community. To assist in generating public awareness and much-needed funding, funding, the AIDS Committee (Durham) has asked Ontario Fundraising Consultants, Consultants, a reputable, local consulting consulting firm, to conduct a telemarketing campaign in the Durham Region. Durham residents will be contacted contacted and asked for a contribution to be used towards education and public awareness programs that, the AIDS, Committee (Durham) is presently offering. Residents are urged to make a generous contribution to the campaign. Approximately one in 1,000 people in Durham Region are currently infected with HIV. Please give from the heart and show them that Durham cares. CLARINGTON STOVE CENTRE and PERMANENT POOL and PATIO Come and visit our stores and view our lines of wood, gas, propane and pellet stoves • HERITAGE • EX. DROLET • NAPOLEAN • TRIUMPH • REGENCY • HAUGHS mMüfcü We are open 6 days a week CLARINGTON STOVE CENTRE and PERMANENT POOL and PATIO BEACHCOMBER SPAS DEALER Sales & Service 1646 King Street East 20 Strathy Rd. „ Unit 4 Courtice anrl 404-0583 623-5375 Cobourg 372-5062 Across from Northumberland Mall TWO GREAT SAWS AT SUPER FALL SAVINGS Model 45-15" 44cc of compact power Save $ 90 00 now $Q A Q95 only OH y $9.00 Model 61-16" (Illustrated) Big enough to tackle the toughest jobs Save $ 150 00 $ 499 95 Now Only ^ $649.oo WHILE SUPPLIES LAST LONGER BAR LENGTHS AVAILABLE. CHECK WITH YOUR DEALER,FOR DETAILS. iQHusqvama FORESTS, GARDEN FARM fit GARDEN LTD. JOHN DEERE SALES & SERVICE Taunton Road ORONO 983-9119 1-800-461-2120 COMMUNITY LIAISON GROUP SITING TASK FORCE Low-Level Radioactive Waste Management GROUPE DE LIAISON COMMUNAUTAIRE GROUPE DE TRAVAIL Choix d'un site de gestion des déchets faiblement radioactifs The Clarington Community Liaison Group Monday, October 4 - Clarington CLG "Business Meeting" Time: 7:30 p.m. Location: 37 King Street West, Village of Newcastle Hiesday, October 5 - Meeting of the "Technical Working Group on Clean-up Criteria" Time: 5:00 p.m. Location: Hope Township Municipal Building Wednesday, October 6 - Meeting of the "Technical Working Group on Remedial Action Plan" Time: 6:30 p.m. Location: Hope Township Municipal Office Tuesday, October 12 - Meeting of the "Technical Working Group on Clean-up Criteria" Time: 6:30 p.m. Location: 37 King St. West, Village of Newcastle Tuesday, October 19 - Meeting of the "Technical Working Group on Clean-up Criteria" Time: 7:30 p.m. Location: 37 King St. West, Village of Newcastle Tuesday, October 19 - Meeting of the "Technical Working Group on Clean-up Criteria" Time: 5:00 p.m. Location: Hope Township Municipal Office Tuesday, October 26 - Meeting of the "Technical Working Group on Clean-up Criteria" Time: 6:30 p.m. Location: Hope Township Municipal Office For further information call Dana Kerr 987-7786