oh, my back. oh. it was just a nightmare. this is renee. renee, like most people with osteoporosis, are at an increased risk of fracturing the bones in their body. for those of you who don't know, osteoporosis is a gradual breakdown of bone tissue resulting in a more brittle and porous bone. thus, people with osteoporosis are at an increased risk of fracturing the bones in their body, particularly their spine.
this is a model of a young and healthy spine. as you can see, it bends quite easily and it twists quite easily as well. these bones here are called vertebrae and are found in your spine. they are responsible for the shape of your back and making sure that they withstand the forces placed on the spine. with age and osteoporosis, there is significant bone loss found in the vertebrae, which reduces their ability to support any forces placed on the back. since the bones are weakened, even a small bend at the spine could result in a fracture. with osteoporosis, the activities you do in your daily life can become quite harmful to your spine.
doing simple activities such as carrying groceries, getting out of bed, and sweeping improperly can increase your risk of spine fracture. therefore, while doing these daily activities, attention to your body's posture and spine is very important. here are some general guidelines to follow to help reduce the risk of fracturing your spinal bone. when doing daily activities, you should be aware of how you move. try to avoid bending forward and twisting through the spine. examples of these tips are taking a step to move your whole body rather than twisting and bending forward through the hips rather than through the spine. avoid doing quick or repetitive bending and twisting movements when carrying a load.
try to avoid sitting in one position for a prolonged period of time. for instance, if you're sitting on your couch or your car for too long, it'd be helpful to take a break by getting up and moving around. after prolonged sitting, there's a potential risk of injury to your back muscles which may cause the bones in your spine to be unstable. it may be helpful to store products, such as food and cleaning products, at a height above the waist but below the shoulders. it is also easier on your spine to carry loads closer to the body. finally, do not hesitate in asking for assistance when you feel pain or discomfort
to limit, and prevent, any injuries to your body. now, let's see how we can use these tips to help you do some daily activities safely. when carrying groceries from the store or to your home or car, it may be tempting to use one hand to carry all your groceries in order to complete other tasks. for example, while handling your keys or talking on your phone. here, we can see that as a person walks with their groceries, there are three potential safety hazards that could hurt the spine. first, the person is carrying too many bags at once, a common problem that many shoppers use to quickly move their groceries from one place to the next.
as a result, this person has moved their arms farther away from their body. in addition, this person is also carrying all their grocery bags in one hand, rather than using both hands. research has shown that holding a load on one side of the body tips it to the side. it requires a lot of muscle force for your body to balance and stand straight. one-sided loads greatly increase the compression on the bones in your spine, which may increase your risk of spine fractures. to make this activity safer, try to divide the load and keep an equal weight of groceries on both sides of your body.
keep the bags positioned as close to your body as possible whether you are carrying two bags or six bags, it is important to keep the weight of your groceries evenly distributed to reduce the risk of breaking the bones in your spine. if you need to answer your phone or unlock your car, make sure to put the items down before completing the task. also, remember that taking one trip might be faster but two trips are safer. or, bring a friend! cleaning the house can be tiring process
and, if done improperly, a potential source of unsafe loads placed on the spine. when cleaning, it is important to avoid twisting at the spine. instead, you should turn your body so that your torso and feet are facing the same direction. when bending forward, you should bend forward at the hips to avoid bending the spine. also, when sweeping or vacuuming, you should take a step in the direction you are sweeping to keep your spine in a safe position. getting out of bed in the morning can seem like a simple task. but it can be potentially dangerous for your spine.
when getting out of bed, remember to try and keep a normal spine posture throughout the entire motion. start by placing your arm alongside your ear closest to the edge of the bed and roll onto your side using a log roll technique. bend your knees to a 90 degree angle and use your other arm to help push yourself upright. once you're upright, place your feet on the ground and use both your hands to support yourself as you begin sliding forward to the edge of the bed. use a hip hinge motion, demonstrated here, to start moving yourself off the bed
and push through your lower limbs using your arms to stand. have you ever wondered why this is so important? osteoporosis causes your bones to become weaker and more fragile making it easier for a fracture to occur. it's important to use what you learned in this video to help reduce your risk of fracture. by modifying your techniques, there is a possibility that you can reduce the amount of unsafe loads placed on your spine. thanks for watching.