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Treadmill Review – How To Find The Best Treadmill At The Best Price

admin — Wed, 21 Jan 2009 23:29:35 +0000

When shopping for a treadmill, it is important to know the facts in advance. Sales and advertised specials will not always assure that you get the best price on a high quality treadmill. There are many different brands and types of treadmill and finding the one that will best suit your needs can be frustrating, especially when you consider how many different features and functions are available. People often pay a premium price for a treadmill only to find they do not use or require most of the extra equipment and accessories that are included.

If you are purchasing a treadmill to simply give yourself a convenient way to exercise in your home and are not a serious athlete or runner, a basic motorized treadmill with standard features will suit your needs perfectly. It would not be a wise investment to spend extra money on numerous accessories and features that you rarely use, if ever. A good quality, basic treadmill will cost a minimum of $600 and the price goes up from there. There are less expensive models available, but if the brand and style you choose will not last for a long period of time, then you will have to replace it and you will spend more money in the long run.

Runners and frequent users can expect to pay $1500 dollars or more for a professional quality treadmill. A more powerful motor and extra features such as a steeper incline and a highly rated cushioning system will be well worth the additional cost if you train extensively on your treadmill. No matter which type of treadmill you choose you should make certain the belt is a minimum of 18 inches wide and at least 50 inches long. The control panel should be within easy reach and have a prominent display. A treadmill is a major purchase. Make certain you choose the model that suits your needs and has an excellent warranty.

Roman Chair Hyperextension Bench as Part of a Spine Rehabilitation Program for Back Pain

admin — Wed, 14 Jan 2009 00:32:46 +0000

To help answer the question of
whether hyper extension exercises on a roman chair are appropriate as part of
your spine rehabilitation program, first let me provide some background information on
the subject. Then, I will describe the muscle control problems that arise
with back pain. Next, we need to establish goals for rehabilitation and
determine the specific training requirements to obtain those goals. And finally, I will describe the inherent problems of traditional roman chairs, followed by a solution.

Muscle Control during
Optimal Health
Research has shown that there are two types of muscles: Superficial
strength muscles, and deep stabilizing muscles. Each has its own
unique characteristics.

Think of the superficial
strength muscles as “sprinter-type” muscles. These muscles contain the same
type of muscle fibers that are highly developed in the legs of Olympic
sprinters. They are great for producing speed during a 100 meter dash but poor
for endurance during a marathon. In contrast, the deep stabilizing muscles
are more like “marathon-type” muscles (superior for endurance but poor for
speed).

In healthy individuals, the
primary role of the superficial strength muscles of the lower back and
abdomen is to move the torso. (Torso is defined as: The human body excluding
the head, neck, and limbs. This part of the body is also known as the trunk.
So, these muscles move the rib cage, lumbar spine, and pelvis.) They are also
responsible for controlling trunk posture during high-level activities. These
activities may include: lifting, pushing, pulling, jumping, running, and other
ballistic (fast) movements of the limbs.

In contrast, the deep
stabilizing muscles of the back and abdomen are used to provide continuous
postural adjustments of the torso throughout the day during low-level
activities. Some examples of low-level activities are: sitting, standing,
moving from a seated to standing position, walking, and slow (non-ballistic)
movements of the limbs.

Muscle Control Problems that Arise with Back Pain
After experiencing back pain, the brain’s strategy for maintaining trunk posture
changes to a simplified, inferior strategy. First, the deep stabilizing
muscles stop working properly. Second, the superficial strength muscles
of the trunk become over-active and their muscle fibers shorten up to restrict
trunk range of motion.

This over-active/shortening-up
response is recognized by experts as the brain’s attempt to “lock up” and
protect the painful segments of the torso during the acute phase of injury.
This compensation pattern typically continues after it is no longer necessary
during the chronic phase of back pain (when the injured soft tissue structures
have healed).

The strategy of using
“sprinter-type” muscles to try to maintain trunk posture throughout the day is
like forcing an Olympic sprinter to compete in a marathon, instead of the 100
meter dash. Obviously, the sprinter’s muscles are built for speed, not
endurance. So to say the least, this strategy would not be very efficient.
But, other problems arise secondary to muscle fatigue and subsequent muscle
spasm which result in disc & joint compression.

Goals for Rehabilitation &
Specific Training Requirements
Just as the goals and specific training requirements for sprinters are different
than for marathon runners, there are also vast differences in the goals and
specific training requirements for a rehabilitation program versus a core
fitness routine.

In rehabilitation, one of our
goals would be to release the superficial strength muscles. (Remember
that they have “locked up” the injured region of the spine.) This is
accomplished through slow, low-load, pain-free movement patterns focused on
lengthening the superficial strength muscles while relaxed. This is
something I describe to my patients as a relaxed muscle release exercise
(not to be mistaken as a muscle-stretch exercise).

Although it is true that we must stretch the fascia and related non-contractile
tissues, it is important to recognize that muscles must be released while
relaxed. This is required in order to reset the muscle spindles that
control the set-point of resting tone and muscle length.

The idea of a relaxed
muscle release exercise is definitely a change in mind-set. What it means
is that typical hyper extension exercises performed on a roman chair bench are
not appropriate for the initial stages of rehabilitation for chronic back pain.

If the superficial strength muscles of the back and abdominal wall
are over-active (contracting too much) and the muscle fibers are shortened up to
restrict trunk range of motion, then “strengthening” exercises would not be the
proper type of exercise for rehabilitation.

Our next goal would be to retrain the deep stabilizing muscles in their
role as the primary trunk stabilizers during low-level activities. This is
difficult to achieve in a person with chronic back pain since the superficial
strength muscles are attempting to perform that role by over-contracting and
shortening up to restrict motion in the previously injured region of the torso.
Therefore, an aggressive exercise utilizing a roman chair that emphasizes the
superficial strength muscles of the torso and hips may neglect to activate
the deep stabilizing muscles appropriately. A more specific training
approach is required.

One important deep
stabilizing muscle of the back is called lumbar multifidus.
This muscle attaches at each segment of the lumbar spine down to the sacrum and
pelvis. The specific training that I recommend on a back exercise machine
is a slow, low-load extension movement occurring at each vertebra, instead of
holding the curve of the lower back in a locked position while moving through
the hips. This exercise should be easy enough to perform 30 repetitions
without fatigue.

The Problem and the
Solution
The specific training requirements for lumbar multifidus rehabilitation are not
likely to be achieved as part of a home exercise program on a traditional roman
chair hyper extension bench. The design of the traditional 90-degree exercise
angle is too difficult and not properly designed to promote the specific
training requirements of spine rehabilitation. This type of roman chair will
emphasize the hamstrings, buttocks and superficial strength muscles of
the lower back. It is also likely that training on the 45-degree exercise
angle will be too difficult and not specific enough.

Fortunately, a solution has
been developed that may be designated as a hybrid of the roman chair hyper
extension bench. It’s called the Back Trainer Medic by Kettler
(made in Germany). The Back Trainer Medic was designed to assure the
correct movement pattern, so the individual segments of lumbar multifidus are
trained appropriately. The torso pad is curved and the height of the pad
is adjustable so it guides the user through the correct motion of the torso for
spinal rehabilitation.

The specific exercises that I
show my patients to perform on the Back Trainer Medic fulfill both goals that I
addressed earlier in this article: First, releasing the superficial strength
muscles of the back (via relaxed muscle release exercises), and second,
retraining the deep stabilizing muscle of the back, called lumbar
multifidus (via a slow, low-load extension movement occurring at each
vertebra). The specific exercises are also demonstrated on a DVD video so my
patients can watch it at home as an additional guide.

The Back Trainer Medic has six levels of difficulty. The easiest level is
easier to perform than the 45-degree exercise angle of a roman chair, so it is
more appropriate for the initial stages of spinal rehabilitation. This
allows the user to progress to higher levels of difficulty while the lumbar
multifidus muscles adapt by improving motor control and increasing in size.
Another advantage is that this machine virtually eliminates the hamstrings from
the exercise so that your efforts are more specifically focused on training the
lumbar multifidus muscles.

Dr. Knudsen is a practicing physical
therapist who specializes in rehabilitation of chronic back and neck pain at
Back Trainer Institute.
For more information on the Back Trainer Medic or for other information on related topics, visit
http://www.Back-Exercises.com.

Monitor Your Way to a Healthy Heart and Better Body

admin — Tue, 13 Jan 2009 23:20:32 +0000

Of the many fitness-oriented pieces of equipment available today, one the most effective is also one of the least understood. A heart rate monitor, however, is not a complicated device. In fact, it un-complicates a wieldy but essential fitness formula by putting the calculated answer right before your eyes. In so doing, it aids you in reaching your fitness goals more safely and quickly.

While calculating your heart rate during a workout can be accomplished manually, there are some inherent problems in tackling this task yourself. Fitness proponents suggest two self-measurement heart-rate methods, each with its own set of complications:

1. The “Perceived Exertion” method requires that you evaluate the level of your activity by means of a “talk test.” In other words, at various stages throughout your workout, you are to measure your exertion by how easily you can utter a complete sentence. It goes something like this: If you can let loose a string of statements, or carry on a lengthy conversation with yourself, you’re likely not working hard enough. If, on the other hand, you’re huffing and puffing halfway through that sentence, you’re probably working too hard. While the simplest to put into use, two difficulties plague this heart-rate measurement strategy: 1) You have to actually remember to implement the test at various stages throughout your workout, thereby distracting you from the task at hand; and 2) Exertion perception is in the eyes of the beholder, meaning human error is probable. That is, what a novice exerciser perceives as heavy breathing may be only moderate to an expert.

2. The mathematical method requires that you plug some values into the following formulas: (220 – Your age) * 0.60 = Your minimum target heart rate and (220 – Your age) * 0.80 = Your maximum target heart rate. For optimum benefits and safety, your heart rate should fall somewhere between these two numbers during continuous bouts of exercise. The obvious dilemma with this heart-rate measurement methodology is that it requires brainpower. (Who can think when they’re concentrating on exercising?!) The underlying difficulty is that you must actually count your own pulse while active, another task riddled with the likelihood of human error.

A heart rate monitor eliminates all these margins of error by putting the tracking and calculations into the hands of an electronic device. Simply follow the instructions that come with your heart rate monitor to determine your target heart range then wear your monitor during any strenuous activity. The monitor takes care of all the detailsthink of it as your mini-fitness computer.

Regular use of a sound heart rate monitor will yield the following benefits:

It’s easy to use (just strap it on) and it’s highly accurate (much more so than counting your own pulse).

It enables you to concentrate on exercising rather than the logistics behind it.

It allows you to watch your fitness level expandwhen your heart rate decreases during equivalent training, your endurance is increasing.

It prevents over- or under-trainingby monitoring your heart rate, you can pick up the pace or decrease your intensity so your heart rate always stays within your target range.

It allows you to pace yourselfespecially important for endurance participants like marathoners and triathletes.

RYP Sports is a leading retailer of heart rate monitors, pedometers, Timex watches and stopwatches. Unbeatable prices on the widest selection health related products, including yoga mats, yoga DVDs, exercise balls, and step counters on the Web. All items in stock for fast shipping at the BEST prices anywhere. Satisfaction guaranteed.

Elite Personal Trainer Blasts New Over the Counter Weight Loss Pill

admin — Tue, 13 Jan 2009 23:19:26 +0000

Consumers may soon be able to purchase a brand new over the counter weight loss pill. Federal health advisors have already given their go ahead, but it still needs FDA approval before it goes on sale nationwide. GlaxoSmithKline Consumer Healthcare is in position to offer this fat blocking pill to the public. They are shooting for a release date by the end of this year.

Consumers want to know if this is ground breaking news or if this is another attempt to rob them of their hard earned cash. The difference between this new diet pill, called orlistat and currently being sold with a doctor’s prescription as Xenical, and several others from the past are that orlistat is garnering nationwide media and public interest.

“Everyone is getting excited about taking a magic pill,” states Lynn VanDyke, elite personal fitness professional and fitness nutritionist. “It all sounds brilliantly simple until we read about its side effects and cost.”

In 6 month clinical trials, obese people taking orlistat lost 5.3 – 6.2 pounds more than those given a placebo. Representatives from GlaxoSmithKline also announced that at $12-$25 per week for the pill over 5 million people in America would buy the drug if it sold over the counter.

VanDyke explains, “The corporations are planning on making over $1 billion per year in sales if orlistat is sold over the counter. As consumers we must educate ourselves and hold ourselves personally responsible. This drug has shown unpleasant side effects in half of the trial participants. That’s just outrageous.”

GlaxoSmithKline lists orlistat’s possible side effects as loose and oily stools, gas, incontinence and oily spotting. Even the FDA panel members are concerned with how this diet pill will interact with diabetics, bulimics, organ transplant patients and those taking other prescription pills. Watchdog groups such as Public Citizen urged the panel to reject the company’s application, calling it a “desperate attempt to revive this barely effective drug by an OTC switch.”

“All in all, the magic pill leaves you bloated and oily. It stops working once you stop taking it. That adds up to between $288 and $600 per 6 months. That is how long the GlaxoSmithKline recommends taking this pill before stopping for a break. I would much rather learn a few simple tools on how to eat well and live a healthy life than take this so-called miracle pill,” says VanDyke.

Consumers who are in dire straits to lose fat but are concerned with the side effects and cost of orlistat are being referred to the Melt the Fat Interactive Guide (more info at http://melt-the-fat.com). It provides detailed step-by-step processes that develop a healthy lifestyle filled with fitness, eating to live and life goal setting.

Shape Your Legs, Tone Your Butt and Build Strength

admin — Wed, 07 Jan 2009 17:31:46 +0000

Shape your legs, tone your butt and build functional strength,with the Reverse Lunge. Lunges are an exceptional exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop incredible shape and symmetry in your legs, thighs and butt.

Because they require balance, lunges also build neuromuscular and functional capacity – helping your body go through its daily motions and letting you pick up your children with ease.

Whether you’re trying to lose weight, want to look sleeker in shorts, or improve your athletic performance, lunges should be part of your training program.

In my opinion, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and many ways to perform them all, but since we only have time to cover one – my choice is the reverse lunge. Here’s why:

- Because you have more balance and support, it’s easy to learn and perform. Plus, you have less momentum to contend with during the exercise which provides more effective stress to the muscles and yields better results.

- It’s safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)

- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.

How To Do A Reverse Lunge Correctly

- Start facing forward, with your feet shoulder width apart, and your arms at your side.

- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.

- You’re in correct position at the bottom of your lunge when your front knee is directly over the ankle.

IMPORTANT – To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will dramatically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you much better results in half the time.

Try doing reverse lunges 3 times a week on non-consecutive days. Work up to 2 sets of 10 repetitions on each leg. After a month, I think you’ll be amazed at the impact the reverse lunge will have on your physique.

Weight Loss Tips – Choosing The Best For You

admin — Tue, 30 Dec 2008 07:26:02 +0000

How do you know which weight loss tips are going to be effective for your body type? Everyone has their own ideas when it comes to weight loss and dieting. Dieting tips such as portioning what you eat, not eating late at night, carb counting and more. All of these tips are good ideas, but some may work differently on different people. Some people have a high metabolism and some have low ones. Diets should be chosen based on personal needs and certain circumstances might be present to send you away from one diet to another.

How do you know where to begin? There are many different ways to lose weight. Weight loss programs are one of the most used ways. The first one that comes to mind is LA Weight loss. Programs such as these combine dieting and exercise with motivation from professional trainers. Jenny Craig is another popular weight loss program, which allows you starter food and teaches you better ways to eat, along with ways to manage your cravings and other problems of dieting.

For those that need third party involvement to help lose weight, the weight loss tips and structure provided by weight loss programs seems to work well. Many of these programs include evaluation of metabolism, activity and personality types to assure you’re on the right track. There are several weight loss programs available, so do your research before you begin.

Another popular method is weight loss supplements use to help boost energy and curb cravings. There are many different kinds of weight loss supplements for all kinds of people. Be sure to talk to your doctor before you start to take weight loss supplements. Some contain products that can be dangerous in combination with other medicines, and some may have a negative affect on people with certain health problems.

Picking a diet and having a plan is very important. Whatever diet you choose first think about your goals and what you may or may not be willing to give up when eating. Also, consider how much time each day for exercise you will set aside, and how much money you are willing to spend on foods to accommodate your diet and whether or not you’ll be using a gym.

Keep in mind there will be work involved and going out of your comfort zone is required in most cases. Commitment is a very important key to reaching your goals and success. Perhaps the best weight loss tips you can keep in mind are these: 1) You must burn more calories than you consume in order to lose weight, 2) Making a commitment to healthy eating and regular exercise is the best thing you can do for your health and to maintain the weight loss once you’ve taken off the pounds. 3) Making lifestyle changes that are often required in order to lose weight aren’t easy, especially in the beginning, but once you see the results you won’t ever want to go back to your old habits.

When looking for more weight loss tips make sure they include healthy eating, exercise, food preparation, and support plans. Everyone needs a good support system to keep it together and stay on track to reach your goals.

Good luck, you can do it!

How Is Leukemia Treated?

admin — Sat, 11 Oct 2008 13:46:00 +0000

Leukemia is a type of cancer that affects the blood and bone marrow. There are two types of leukemia, chronic and acute, which are treated differently and have different symptoms. Acute leukemia rapidly progresses and needs immediate, aggressive treatment. Chronic leukemia can take months or years to show symptoms and may not need immediate treatment but will require ongoing monitoring.

Chemotherapy utilizes chemicals to treat the cancer. It causes many side effects such as hair loss, nausea and decline of the immune system. The complete course of therapy can be from two to five years including maintenance. This is the most common form of treatment for leukemia with the desired result being total remission. Even without symptoms, ongoing monitoring must occur to guard against relapse.

Radiation therapy is another form of treatment. It is painless and in low doses causes very few side effects. Where the radiation is concentrated and the exposure levels will determine the side effects, if any, and the severity of them. Damage to the skin, swelling and infertility are among the possible side effects.

A bone marrow transplant is an effective way to prolong the life of cancer patients. It is, however, a risky surgery and requires a donor which can be difficult in attaining. These surgeries should be performed at state of the art hospitals specializing in cancer treatment. This surgery has a high mortality rate and is therefore used only in life threatening cases.

Immunotherapy is a means to stimulate the immune system so the body can attack the cancer cells. This type of treatment is still in its early stages and continually under development. It is believed that this type of treatment may prove less harmful than chemotherapy or radiation therapy and may someday supplant these treatments as a method for treating cancer.

Long term effects of leukemia treatments may cause anemia. This side effect can be treated by blood transfusions or platelet transfusions. There are risks with transfusions but it is believed transfusions will help reduce the threat of additional complications such as heart attacks. Doses of antibiotics are also generally prescribed to leukemia patients to help counteract the danger of infection cause by declined immune system or treatment side effects.

There are currently almost 200,000 people in the United States diagnosed with leukemia and an estimated 35,000 new cases will be diagnosed this year. It is the leading cause of death for people under the age of 20. There are many treatment facilities throughout the United States specializing in cancer treatment. Early diagnosis, aggressive treatment, and monitoring will help prolong life and increase chances of a person going into remission.

Fitness Equipment Basics by John Mac

admin — Sat, 11 Oct 2008 04:20:13 +0000

Fitness Equipment Basics by John Mac

Fitness equipment can be split into 2 basic areas, first there is aerobic or cardio fitness equipment which is designed to give you a fitness workout to burn off calories & loose weight. Secondly there is strength/muscular fitness equipment which is designed to tone, or increase in size, your bodies muscles.

Most fitness equipment that you would expect to find in your local gym or fitness centre can now be purchased for home use depending upon the space you have available & the type of fitness equipment you require.

For aerobic fitness equipment you should consider a treadmill, an exercise bike or a rowing machine.

Treadmills are popular because you can walk, jog or run on them making them an ideal piece of fitness equipment for the beginner right through to professional athletes, being suitable for all levels of fitness. Make sure you choose one with a wide belt that is long enough for your stride. If you jog or run a lot then you should consider a model with cushioning between the belt and treadmill bed to lesson the impact on your joints.

Basic models are powered by the user but you should choose one with a motor to vary the speed, the faster you like to run the higher the motor speed you should choose. New treadmills will set you back approximately $299 for a self powered one up to over $5000 for a motorised commercial style one.

Exercise bikes are a popular item of fitness equipment especially for home use, with numerous types available. Apart from the standard upright exercise bike some models now offer upper body work outs as well. The latest designs have recumbent seats which support your lower back & leave your hands & arms free to use weights for upper body exercise. Cost $229 or less to $2599.

Rowing Machines are a very useful piece of fitness equipment particularly for those with knee problems who feel they are not up to running or cycling because of their problem. They come in many different designs from lightweight foldaway to heavier more rigid designs. New equipment should set you back $239 to $1900.

Fitness equipment for strength/muscular work comes as individual pieces, such as dumbbells, weight benches, leg or abdominal equipment or for a total body workout you could try a home gym which should set you back between $399 to just under $4000 depending upon the space you have available and your budget.

For the best results you should choose at least one piece of fitness equipment from both the cardio fitness equipment & the strength fitness equipment, with a home gym being the recommended piece of equipment for the strength work. Make sure you choose fitness equipment that you know you will enjoy using & not something that will end up stuck in the garage. (c) John Mac 2006

Zeroing in on the Prevention of Heart Disease

admin — Wed, 08 Oct 2008 22:36:55 +0000

More Americans succumb to the effects of heart disease than any other illness. Rated the number one killer, heart-related ailments are brought about by a variety of circumstances – some of which are preventable.

The power that each individual has to ensure their own heart health is amazing, when you consider the factors that play a role in the variety of diseases that target the heart. The fact, then, that one out of every twenty people under the age of 40 suffers from some form of heart disease indicates that too many people aren’t taking their heart health seriously.

Factors such as family medical history, menopause, diabetes mellitus and age (for those over 65) are among the risks that are beyond the control of those who may suffer from heart related ailments.

Those which are within the scope of control include stress, inactivity, smoking, high cholesterol, obesity and hypertension (high blood pressure). By exercising discipline and reducing or eliminating these factors, your chances of heart disease are dramatically decreased.

In addition to the more traditional methods of reducing your risk for such ailments, laughter has also been found to fight heart disease and promote good heart health. Since laughter is a great way to release pent-up stress and tension, this simple act might very well be just what you need to reduce the level of stress that might, otherwise, have a negative impact on your health.

According to recent medical information, it’s believed that laughter can also help to fortify the lining of the blood vessels, as well as lowering your blood pressure and heart rate.

Believe it or not, tea drinkers also have a decreased risk factor for heart disease. Due to its anti-oxidant properties, this is an ideal beverage – especially for those who don’t eat the proper amount of fruits and vegetables, which also contain anti-oxidants.

This type of beverage, in addition to the fruits and vegetables, are rich in natural anti-oxidants and are, therefore, better for your heart health and overall health profile than supplements.

The bottom line is that, in order to have more control over the health of your heart, there are specific types of behaviors and activities that you can integrate into your daily lifestyle.

These include eating a heart-healthy diet, controlling your weight, smoking cessation, controlling diabetes (if present), maintaining healthy cholesterol levels, controlling blood pressure levels, managing stress and participating in a daily exercise program – either by taking a class, enrolling in a gym or health spa, or designing an exercise plan that can be executed at home.

A simple stroll around the neighborhood each day will help to control these potential risk factors. Medical professionals prescribe an hour of exercise each day – seven days a week.

Of course, regular medical examinations are a necessary part of your health program, and those who are seeking to reduce their risk of heart disease should be screened for those types of ailments on a regular basis.

Early detection can mean the difference between losing your life to heart disease and adding years to your life by taking the necessary measures to restore your heart to good health.

Avoid Back Injuries- Use a Hand Truck

admin — Wed, 08 Oct 2008 18:18:10 +0000

No one is immune to getting a back injury. Even the simple
lifting of objects can cause a back injury if not done
correctly. Many of these injuries can be avoided by a few safety
precautions such as using a hand truck
(a mechanism used to transport boxes and other heavy objects). A
material handling device such as a crate, dolly, or hand truck
should always be available for you at work and at home. Along
with one of these devices, you should be aware of the proper
lifting techniques. Here are some helpful tips in back injury
prevention while carrying heavy objects:

Use a Hand Truck

Examine the load before you attempt to lift or carry it.
Remember that a small load does not always make for a light
load. Whether you are lifting or carrying a heavy object at home
or at work, it is a good idea to use a hand truck. Whenever you
think something maybe too heavy to lift, do not hesitate to use
a hand truck. If a hand truck is not available at your work,
talk to your employer about it. Buying a hand truck will be a
lot less expensive than paying for an injured employee’s medical
bills. It is definitely better to be safe than to be sorry.

However, even though using a hand truck does minimize risk, you
still need to use caution. Be sure that the load is securely on
the hand truck and will not slip or shift while you are moving
it. Always push the hand truck forwards, not backwards. The hand
truck should go in front of you while going downhill and in back
of you while going uphill. Move slowly and carefully with your
hand truck.

Lift with Your Legs

If you feel that the object is light enough that you do not need
a hand truck, then make sure to follow the proper lifting
procedure to prevent injury. When lifting any object, heavy or
light, remember to use proper lifting procedures. This includes
lifting with your legs. Never have straight legs while you are
picking something up. Squat down, keep your heels on the floor
and your back straight with your chest forward as you lift. Bend
your knees and straighten them as you lift the object. Also,
hold the object close to your body and carry it at about waist
level. Avoid any unnatural twisting or turning movements.
Following these guidelines will help protect you from injury.

Avoid Potential Hazards

Make sure that the environment is safe. Do not carry something
heavy where there is the potential of slipping or tripping. Keep
an open path. Make sure that the area is clear of water, soap,
oil spills or anything that could make you slip. Also look for
any objects in the way of your path that you could trip on.

Get Help

Never be afraid to ask for help. If it is just a little bit too
heavy, than get an extra person or two to help you with the
load. It is true that there is power in numbers. Ask for someone
to help you in order to lighten the load.

Back injuries are very painful and long lasting and should be
avoided. Be safe while carrying and lifting. Use proper carrying
techniques and when possible use a hand truck. Remember that as
we get older we begin to lose the flexibility and strength we
once had. Be sure to be strengthening your back muscles and
stretching regularly. Keeping your back strong, along with
careful handling of heavy objects will help keep you safe from
back injury.