***Talk About Safety…
More deaths in the United States are caused by accidents than most people realize. In fact, accidents are the leading cause of death for children in this country. Yet about 90% of all accidents are preventable. Most households would reduce their annual need for emergency medical treatment if they would simply observe general safety precautions in a few key areas of their life-style.
Take time to check your own surroundings for potential hazards, and reduce or eliminate them. Below are some general guidelines for preventing common accidents. These guidelines encompass motor vehicles, sports and recreation, electrical and mechanical equipment, preventing falls, poisonings and ingestions, fire, and swimming pools. Use this as a checklist to evaluate your safety standards.
Motor vehicles
Naturally all automobiles should be maintained in good mechanical condition. Seat belts should be worn at all times; never start the car until everyone has buckled up. You'll be surprised at how little time it takes for your friends and family to start buckling up automatically whenever they ride with you! Look carefully in front and in back of the car before accelerating and make sure all car doors are locked when a child travels in your car. Young children should never be left alone in a car, and heavy or sharp objects should not be placed on the same seat with a child. Small children should ride in a car seat appropriate for their age.
Sports and recreation
Many accidents in sports and recreation could be prevented by keeping equipment in good condition and proper working order.
We live in a rushed age. We often go directly from work to recreation or sports programs. Still, train yourself always to stop by the locker room first: always wear appropriate clothing and shoes (if needed) for the activity. You'll prevent a lot of injuries over the years by simply taking a few minutes before you play. Once involved in the sport or activity of your choice, do not attempt activities beyond your physical endurance. Injuring yourself will simply put you further back on the fitness scale.
Finally, keep all firearms and ammunition locked up.
Electrical and mechanical equipment
Only devices approved by Underwriters' Laboratories should be installed, and they should be inspected periodically. Dry your hands before touching appliances, and keep radios, fans, portable heaters, and hair dryers out of the bathroom. Discourage children from playing with or being in an area where appliances or power tools (e.g., washing machine, clothes dryer, saw, or lawn mower) are being used. Disconnect appliances after using them and before attempting minor repairs. Avoid overloading electrical circuits.
Keep garden equipment and machinery in a restricted area. As soon as each child in your household is old enough, teach him or her how to use the equipment properly.
Preventing falls
You might be surprised at the number of broken bones that are a result of falls in or around the house each year. These are not only painful, time-consuming, and expensive to fix--they can also be pretty embarrassing! Here are a few quick tips for saving bones, medical bills, and face:
Keep stairs well-lighted and free of clutter; provide sturdy railings. Anchor small rugs securely, and use rubber mats in the bathtub and shower. Use only sturdy ladders for climbing.
Poisonings and ingestions
Poisonings and ingestions are the most common type of household accident among children and the elderly, but they can happen to anyone. Below are a few general guidelines.
When cleaning, never mix bleaches with ammonia, vinegar, and other household cleaners. Label all medications clearly, and childproof your home by placing medications out of reach of children. But, just in case, keep emergency medical numbers clear, up-to-date, and easy to find.
Fire
Figure out an adequate fire escape plan, and routinely conduct home fire drills. Teach each child the escape routes as soon as he or she is old enough.
Keep a pressure-type hand fire extinguisher on each floor of your household. Instruct all family members who are old enough in its use. In addition, teach children about the danger of smoke inhalation. Use such slogans as "Stop, drop, and roll" to help children remember not to run if flames are on their clothing or bodies.
Fit fireplaces with snug fireplace screens. Store gasoline and other flammable fluids in tightly covered containers that are clearly labeled, and keep them away from heat and sparks. Dispose of paint- and oil-soaked cloth quickly.
Buy flame-retardant sleepwear, and mark the children's rooms so that they are obvious to firefighters.

Swimming pools
Completely enclose your pool with a fence that complies with local regulations. The gate should be self-closing and have a lock. It's a good idea to indicate water depth with numbers on the edge of the pool so that all swimmers can gauge how close they can go to the deep end. Place a safety float line where the bottom slope begins to deepen.
Install at least one ladder at each end of the pool. Ladders should have handrails on both sides, and the diameter of the rails should be small enough for a child to grasp.
Install underwater lighting as well as outdoor lights if the pool is used at night. A ground fault circuit interrupter should be installed on the pool circuit to cut off electrical power and thus prevent electrocutions in case of electrical fault.
Instruct everyone who uses your pool in such safety rules as not swimming alone and not running around the pool or pushing others. Do not use radios or other electrical appliances near the pool.
Use nonslip materials on ladders, deck, and diving boards. Finally, keep essential rescue devices and first-aid equipment close to the pool.
Emergency precautions
The first step in any effort to prepare for emergencies is to record emergency telephone numbers in an obvious and easily accessible place. Keep a well-stocked first-aid kit immediately available for emergencies.
Obtain instruction in the principles of first aid, and see that these are also taught to all family members as soon as they are old enough. Professional instruction can be obtained through an official Red Cross first-aid course or an adult education program.
Wherever they get their training in these important issues, be sure that everyone knows the first-aid procedures for burns; electrical shock; poisoning; cardiopulmonary arrest; cuts, scrapes, and punctures; drowning; and fractures.
Teach any children in your household safety precautions for bicycles, answering the telephone or door, keeping strangers outside the home, and crossing the street.
Finally, be sure you know the location of gas, water, and electrical switches and how to turn them off in an emergency.
Miscellaneous
Take advantage of preventive health care by obtaining recommended immunizations and by having regular physical examinations. Seek immediate treatment of all diseases and health problems. Finally, to maintain good health in general, balance work, rest, and exercise in daily living.
these problems should not take oral contraceptives. Smokers who take "the pill" run the risk of developing dangerous blood clots (thrombosis).
Alcohol. Heavy drinking can cause high blood pressure and lead to heart failure. Alcohol should be consumed only in moderate amounts--2 ounces of liquor a day or less.

***Talk About Back Pain…
Low Back Pain
Eighty percent of the population suffers from low back pain. Both young people and older people are affected, although the chances you will have low back pain increase as you age.
The history of back pain
The lower back is made up of five vertebrae and accompanying disks, nerve roots, muscles, and ligaments. A healthy back has all its vertebrae aligned and is supported by strong hip, back, and abdominal muscles. Low back pain begins when something goes awry among all these bones, disks, ligaments, and muscles. However, this area contains so many nerve endings that the cause of low back pain may be hard to discern. To help diagnose why you have low back pain, your doctor will ask you some questions:
- How and when did your pain begin?
- Were you injured?
- Did the pain begin after you performed a strenuous activity?
- Where is the pain? Is it only in your back or does it also go down your hip and leg?
- Is the pain constant or only occasional?
- Do coughing and sneezing make it worse?
- What kind of work do you do? Your doctor will examine your back, check your muscle tone and posture, and may do abdominal, rectal, and pelvic examinations. X-rays may be taken. When a disk problem is suspected, a myelogram may be needed. The doctor will inject a special solution into the spinal canal, and the x-rays may show pressure of a ruptured disk on the spinal nerve, which causes the pain. Other x-rays, such as a computed tomography (CT) scan or a magnetic resonance imaging (MRI) examination, may be done before the myelogram.
Diagnosis
From the test or x-ray information, your doctor should be able to make a diagnosis. Following are some possible causes of low back pain:
- Poor posture, lack of exercise, and obesity: These are some of the most common causes of back pain and the most easily corrected. Poor posture, weak abdominal and back muscles, and extra weight (especially on the abdomen) put a strain on your back. This strain can make your back susceptible to injury.
- Osteoarthritis: A result of the aging process, osteoarthritis produces bony spurs on the vertebrae and narrows the disks, which can cause pain from pressure on nerve pathways.
- Injury: Usually injury to the back means a strain or sprain. Lifting, bending, standing, or sitting improperly can stretch or tear the back's muscles and ligaments.
- Ruptured disks: Sometimes a back injury can result in a ruptured (or slipped) disk. The disk shifts and presses on nerve endings, producing great pain. Sometimes the spinal nerves can be pinched, and you may feel pain that radiates down your hip and leg. See a doctor if you have this kind of pain, because muscle weakness and nerve damage can result if the disk continues to pinch the nerve.
- Other causes of back pain: Osteoporosis, which occurs mainly in postmenopausal women and involves small fractures of the vertebrae; Reiter's syndrome, which affects adult men and can produce arthritis that affects the back; spondylolisthesis, which occurs when one vertebra moves forward onto another; infection, which can mimic a ruptured disk and may require examination of the spinal fluid; and spinal tumors, which may be discovered through MRI studies.
Preventing back pain
Good posture when sitting or standing is very important for a healthy back. When sitting, make sure both feet are flat on the floor and that your knees are level with your hips. Sit with your back firmly against the back of the chair. A rolled-up towel or small pillow between your lower back and the chair back can support your lower back. When standing, stand with one foot up on a stool if possible and change positions often. Stand as straight as possible. When walking, keep your head high, tuck in your chin slightly, keep your abdominal muscles tight, and tilt your pelvis to maintain a natural low back curve. The following rest positions can help relieve back tension by straightening the spine:
- Stand upright and place your hands in the small of your back; bend backward slowly and hold this position for 30 to 60 seconds.
- Sit on a chair. Lean forward and lower your head to your knees. Hold for 2 to 5 minutes.
- Lie with your back flat on the floor and place your legs on a chair. For best results hold this position for 15 minutes.
Lifting should be done with the knees, not the back. Bend your knees when you lift something. Don't lift heavy things any higher than your chest. Get someone to help you.
Sleeping takes up one third of your life. It is important that you sleep on a firm mattress. Sleep on your side with your knees bent or on your back with a pillow under your knees. Sleeping on your stomach can cause back strain.
Exercise is important for maintaining the back's natural curve and for strengthening the back and abdominal muscles. These muscles will support your back and help protect it from injury and strain. The following exercises are meant for people who have a healthy back or who have recovered fully from a back injury. (If you are recovering from a back problem, do only the exercises prescribed by your doctor.)
Knee-to-chest lift: 1. Lie on your back on the floor with knees bent and feet flat on the floor. 2. Draw both knees up to your chest. 3. Place both hands around your knees and pull them firmly against your chest. 4. Lower your legs and return to the starting position. 5. Repeat 5 to 10 times.
Single leg lift: 1. Lie flat on your back on the floor, left knee bent, left foot flat on the floor. 2. Slowly raise your right leg as high as you comfortably can. 3. Hold for five counts. 4. Slowly return the leg to the floor. 5. Bend your right knee and put your right foot flat on the floor; raise your left leg and hold for five counts. 6. Repeat 5 to 10 times for each leg.
Pelvic tilt: 1. Lie flat on your back on the floor, knees bent, feet flat on the floor. 2. Firmly tighten your buttock muscles. 3. Hold for five counts. 4. Relax buttocks. 5. Repeat 5 to 10 times. Be sure to keep your lower back flat against the floor.
Half sit-ups: 1. Lie flat on the floor on your back, knees bent, feet flat on the floor, hands on chest. 2. Slowly raise your head and neck to the top of your chest. 3. Reach both hands forward and place them on your knees. 4. Hold for five counts. 5. Slowly return to starting position. 6. Repeat 5 to 10 times.
Elbow props: 1. Lie face down with your arms beside your body and your head turned to one side. Stay in this position for 3 to 5 minutes, making sure that you relax completely. 2. Remain face down and prop yourself on your elbows. Hold this position for 2 to 3 minutes. 3. Return to starting position and relax for 1 minute. 4. Repeat 5 to 10 times.
Remember:
- Don't exercise if you are having pain.
- Start slowly and gradually increase the number of repetitions for each exercise.
- Exercise every day, once in the morning and once at night. Exercising only occasionally can actually do your back harm.
Treatments for low back pain
The treatment prescribed for your back will depend on the diagnosis of your back pain. Recovery may be slow and frustrating, but follow your doctor's instructions completely and be patient.Bed rest may be the first thing that is prescribed. Bed rest is extremely important, because your back needs time to heal, particularly if it has been injured.
Medication, hot or cold compresses, and back support may also be prescribed.
Transcutaneous electrical nerve stimulation (TENS) units can provide relief for severe back pain.Hospitalization may be required to ensure bed rest. Sometimes patients are put in traction to alleviate pressure on the spinal nerves.
Surgery is occasionally needed for problems that do not respond to treatment.
Injections into the intervertebral disks can be given in some cases as an alternative to surgery for ruptured disks. Physical therapy may be recommended to begin rehabilitating your back. Exercise programs can begin once your back is on the mend.
Changes in life-style are sometimes necessary so you don't reinjure your back. If your work requires heavy lifting, your doctor may recommend that you request a less strenuous job.
Preventing Back Problems
Once your back has healed, you'll need to know how to help prevent reinjury.
Good posture when sitting or standing is very important for a healthy back. When sitting, make sure both feet are flat on the floor and that your knees are level with your hips. Sit with your back firmly against the back of the chair. A rolled-up towel or small pillow between your lower back and the chair back can support your lower back. When standing, stand with one foot up on a stool if possible and change positions often. Try to stand as straight as possible. When walking, keep your head high, tuck in your chin slightly, tighten your abdominal muscles, and tilt your pelvis to try to maintain a natural low back curve.
Rest positions such as the following can help relieve back tension by straightening the spine:
- Stand upright and place your hands in the small of your back; bend backward slowly and hold this position for 30 to 60 seconds.
- Sit on a chair or stool. Lean forward and lower your head to your knees. Hold for 2 to 5 minutes.
- Lie with your back flat on the floor and place your legs on a chair. For best results hold this position for 15 minutes.
Lifting should be done with the knees, not the back. Bend your knees when you pick something up. Don't try to lift heavy things any higher than your chest. Get someone to help you if the load is too heavy.
Sleeping takes up one third of your life. It is important that you do this sleeping on a firm mattress. Sleep on your side with your knees bent or on your back with a pillow under your knees. Sleeping on your stomach can cause back strain.
Exercise is very important for maintaining the back's natural curve and for strengthening the back and abdominal muscles. These muscles will support your back and help protect it from injury and strain. The following exercises are meant for people who already have a healthy back or who have recovered fully from a back injury. (If you are recovering from a back problem, you must do only those exercises prescribed by your doctor.)
Knee-to-chest lift: 1. Lie on your back on the floor with knees bent and feet flat on the floor. 2. Draw both knees up to your chest. 3. Place both hands around your knees and pull them firmly against your chest. 4. Lower your legs and return to the starting position. 5. Repeat 5 to 10 times.
Single leg lift: 1. Lie flat on your back on the floor, left knee bent, left foot flat on the floor. 2. Slowly raise your right leg as high as you comfortably can. 3. Hold for five counts. 4. Slowly return the leg to the floor. 5. Bend your right knee and put your right foot flat on the floor; raise your left leg and hold for five counts. 6. Repeat 5 to 10 times for each leg.
Pelvic tilt: 1. Lie flat on your back on the floor, knees bent, feet flat on the floor. 2. Firmly tighten your buttock muscles. 3. Hold for five counts. 4. Relax buttocks. 5. Repeat 5 to 10 times. Be sure to keep your lower back flat against the floor.
Half sit-ups: 1. Lie flat on the floor on your back, knees bent, feet flat on the floor, hands on chest. 2. Slowly raise your head and neck to the top of your chest. 3. Reach both hands forward and place them on your knees. 4. Hold for five counts. 5. Slowly return to starting position. 6. Repeat 5 to 10 times.
Elbow props: 1. Lie face down with your arms beside your body and your head turned to one side. Stay in this position for 3 to 5 minutes, making sure that you relax completely. 2. Remain face down and prop yourself on your elbows. Hold this position for 2 to 3 minutes. 3. Return to starting position and relax for 1 minute. 4. Repeat 5 to 10 times.
Remember:
- Don't exercise if you are having pain.
- Start slowly and gradually increase the number of repetitions for each exercise.
- Exercise every day. Exercising only occasionally can actually do your back harm. It is much better for your back if you exercise it once in the morning and once at night.

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