In this fast paced world, simple advice isn't simple anymore. It is very much needed for survival.

1. Ergonomics for you
PROTECT YOUR SPINE.
DR AFUA ADJEI-KWAYISI- SPINE PHYSICIAN

2. The spine
 33 bones forming a cylindrical unit
 One of the most important parts of your body.
 Keeps you upright / even stand up.
 Your spine gives your body structure and support.
 It allows you to move and bend.

3.  The spine also protects your spinal cord.
 The spinal cord is the column of nerves that
connects your brain with the rest of your body,
allowing you to control your movements.

4. Why do we need to protect it?
 Movement
 organs to function.
 That is why keeping your spine healthy is VITAL if
you want to live an active life.

5. How do we protect the spine
 Ergonomics – lifting

6. Do’s
and
Don’t’s

7.  Exercise
For low back

8. Nutrition – DO NOT over cook.
 Calcuim – dark green leafy, dairy/milk, salmon, black beans, groundnuts
 Magnesium – dark green leafy, pear, whole grains
 Iron- Dark green leafy, poultry, red meat, fish, lentil, beans
 Vit A- palm, meat, carrots
 Vit D- morning sunlight, egg yolk, fish oils
 Vit C- Fruits, green pepper, potatoes
 Vit K- liver, pork, banana, coconut, dairy
 Vit B12- liver fish, red meat, eggs, dairy

9.  Sleep hours – At least 6- 8 hours, on side , not on tummy or back, pillow in
between knees

10. Sleep right
Get a good matteress ~Firm Matteress

11. Posture is the window to your spine
 Keep neutral spine in mind
 Clothing should be comfortable – Well fitting belts
 Commuting sit upright
 Walk right

12.  Proper shoes
 Proper handling of bags

13. When should we protect it?
All the time !!!!
 Whilst at work,
 Sleeping,
 Daily activities

14. Protect your back,
You have only one Spine.