Lesson 3.2: Healthy Back and Good Posture

Taking Charge: Reducing Risk Factors

Chapter 3: Benefits of Physical Activity

Lesson 3.2: Healthy Back and Good Posture

Lesson Objectives:• Explain how good fitness helps your back work

efficiently.• Describe some common posture problems.• List some biomechanical principles that will help you

improve your posture and avoid back problems.

Lesson 3.2: Healthy Back and Good Posture

Question

How can people correct problems with their posture?

Lesson 3.2: Healthy Back and Good Posture

Answer

People can correct problems with their posture• by focusing on maintaining

good posture during the day;• by strengthening abdominal

and back muscles; and• by improving flexibility in

muscles of the torso, hamstrings, and hip flexors.

Lesson 3.2: Healthy Back and Good Posture

Question

What are some common posture problems?

Lesson 3.2: Healthy Back and Good Posture

Answer

Some common posture problems:• Forward head• Rounded back (kyphosis)• Sunken chest• Excessive back arch (lordosis)• Protruding abdomen (ptosis)• Hyperextended knees

Lesson 3.2: Healthy Back and Good Posture

Question

One type of back problem is lordosis. What specific muscle groups affect whether someone has lordosis?

Lesson 3.2: Healthy Back and Good Posture

Answer• Lordosis is when there is too much arch in the

lower back, sometimes called “swayback.”• Lordosis occurs when the abdominal muscles

are weak and the hip flexor muscles (iliopsoas) are too strong and/or inflexible.

Lesson 3.2: Healthy Back and Good Posture

Question

Sometimes athletes in certain sports suffer from back problems. Which sports increase the risk of back problems?

Lesson 3.2: Healthy Back and Good Posture

Answer

Sports that increase the risk of back problems include• contact sports, • ballet,• gymnastics,• track and field

events, and• cheerleading.

Lesson 3.2: Healthy Back and Good Posture

Question

Incorrect ways of lifting can lead to back problems. What are some rules for correct lifting?

Lesson 3.2: Healthy Back and Good Posture

Answer

Some rules of correct lifting include• lift with the leg muscles—they should do most of the

work (specifically: the knee extensors, the quadriceps),

• bend the knees,• keep the back straight,• divide the load, and• avoid twisting.

Lesson 3.2: Healthy Back and Good Posture

Question

To avoid twisting while lifting an object, what should you do?

Lesson 3.2: Healthy Back and Good Posture

Answer

To avoid twisting while lifting an object, change the position of your feet rather than keeping the feet still and twisting your trunk.