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Injury Prevention<br />at Home and at Work<br />Advanced Pain Management<br />Seminar Series<br /> <br />

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What We Want You to Learn From This Seminar:<br /><ul><li>Risk Factors

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Injury Prevention at Home</li></ul>· Tips<br />· Stretching and Strengthening Exercises<br /><ul><li> Injury Prevention at Work</li></ul>· Good Sit vs. Bad Sit <br />· How to Lift Safely<br />· Stretching Exercises<br /><ul><li> How Advanced Pain Management Can Help</li></ul>DISCLAIMER:<br />This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.<br />

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Risk Factors<br />Smoking<br />Obesity<br />Heavy Lifting<br />Improper Posture<br />Genetic Predisposition<br />Good habits help keep your natural spinal curves in their normal position and help take pressure <br />off of your spine.<br />

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Tips for Injury Prevention at Home<br />Warm up<br />When doing yard work, use proper tools<br />Pace yourself <br />Know your limits<br />Build slowly<br />Lift with your legs<br />Don’t twist or hunch<br />Don’t be afraid to ask for help!<br />

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Stretches<br />Knee to Chest<br />Lying Knee Twist<br />Yoga Cat/Cow<br />Cobra Stretch<br />

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Strengthening<br />Kneeling Extension<br />Hip Lifts<br />Abdominal Chair Crunch<br />Having a strong core can help reduce your lower back pain.<br />

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Strengthening<br />Prone Superman Progression<br />Phase 1<br />Phase 2<br />Phase 3<br />Maintaining a healthy weight & exercising are the best ways to avoid developing back problems as people age<br />

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Tips for Injury Prevention at Work<br />Bad Sit<br />Sit with good posture<br />Choose a chair with a firm, flat seat<br />Keep both feet flat on the floor<br />Keep thighs parallel to the floor<br />Sit on sitting bones, not your tailbone<br />Keep your chest lifted and shoulders pressed down below your ears<br />If your knees are higher than your hips, add a blanket or cushion below your bottom<br />Take a break once every hour – get up and move around<br />Good Sit<br />

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How to Lift Safely<br />Before lifting, take a moment to think about what you are about to do<br />Know your limits and don’t try to exceed it<br />Ask for help if needed<br />If possible, divide the load<br />Make sure the path is clear<br />Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.<br />http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.<br />

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How to Lift Safely<br />Stand close to the load with your feet spread apart about shoulder width, with one foot slightly in front of the other for balance.<br />Squat down bending at the knees (not your waist). Tuck your chin while keeping your back as vertical as possible.<br />Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.<br />http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.<br />

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How to Lift Safely<br />3. Get a firm grasp of the object before beginning the lift.<br />4. Begin slowly lifting with your LEGS by straightening them. Never twist your body during this step.<br />5. Once the lift is complete, keep the object as close to the body as possible. <br />As the load's center of gravity moves away from the body, there is a dramatic increase in stress to the lumbar region of the back.<br />Lab Safety Supply. “Proper Lifting Techniques.” Accessed March 14, 2011.<br />http://www.labsafety.com/refinfo/ezfacts/ezf221.htm.<br />

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Stretches<br />Seated Side Bend<br />Seated Turn<br />With sitting, you put more stress on your spine than if you're walking or standing.<br />

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Stretches<br />Seated Neck Stretch<br />Standing Chair Forward Bend<br />Forward Neck Stretch<br />Turning Neck Stretch<br />

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Download these tips and more!<br />Injury Prevention at Work<br />Do you want to learn more about injury prevention tips and stretches? <br />Visit www.apmhealth.com<br />to download the full eBooks!<br />Click to<br />Download<br />Now<br />Injury Prevention at Home<br />Click to<br />Download<br />Now<br />

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Interventional Procedures to Help Injury<br /><ul><li>Epidural Steroid Injections

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Facet Joint Injections

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Selective Nerve Root Blocks

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Radiofrequency Ablation

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Trigger Point Injections

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Intrathecal Pumps

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Stims</li></li></ul><li>Step-by-Step Procedure Animation is available on our website:www.apmhealth.com<br />

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Preparing for Your Appointment<br />Keep a pain diary (available at www.apmhealth.com)<br />Write down key personal and medical information<br />Make a list of your medications<br />Note any recent injuries<br />Write down any questions for your doctor<br />888.901.PAIN(7246) · www.apmhealth.com<br />