The Healthy Back Test - University Of Houston
The Healthy Back TestSelf-Assessment
Test Your Back Use this selfassessment to testthe muscles that helpsupport your back.Each part focuses ona certain musclesgroup.If you do well on thisassessment, you aremore likely to have ahealthy back.
Single Leg Lift (Supine) 1.2.This test assesses the length of your hamstringmuscles.Lie on your back on the floor. Lift the right legoff the floor as high as possible withoutbending either knee.Repeat using the left leg. Score 1 point if youcan lift your right leg to a 90-degree angle tothe floor. Score 1 additional point if you can liftyour left leg to a 90-degree angle.
1.2.3.4.Knee - To - ChestThis test assesses the tightness of youriliopsoas (hip) muscles.Lie on your back on the floor. Make sure yourlower back is flat on the floor.Keep the left leg straight and touching thefloor. Bring the right knee up until you canhold it tight against your chest. Grasp the backof the thigh.Repeat using your left leg.Score 1 point if you can keep your left legtouching the floor while you hold your right legagainst your chest. Score 1 additional point ifyou can keep your right leg touching the floorwhile holding the left leg against your chest.
Single Leg Lift (Prone) 1.2.3.This test assesses the strength of your lowerback and hip musclesLie face down on the floor. Lift your straightright leg as high as possible. Hold for a countof 10. Then lower your leg.Repeat using your left leg.Score 1 point if you can lift and hold the rightleg 1 foot off the floor and hold for a count.Score 1 point if you can lift the left leg 1 footoff the floor and hold for a count.
1.2.3.4.Curl-UpThis test assesses abdominal muscles.Lie on the back with your knees bent 90degrees and your arms extended.Curl up by rolling head, shoulders, and upperback off the floor. Roll up only until yourshoulder blades leave the floor.Score 1 point if you can curl up with your armsheld straight in front of you an hold for 10seconds without having to lift your feet off thefloor.Score 2 points if you can curl up with yourarms across your chest and hold for 10seconds.
Upper Back and Arm Lift 1.2.This test assesses the strength of your upperback musclesLie facedown. Hold your arms straight out infront of your head. Lift your arms and upperbody off the floor. Hold for 10 seconds.Caution: Do not lift your feet off thefloor.Score 1 point if you can lift your chin 1 foot offthe floor. Score 2 points if you can lift yourchin 1 foot off the floor for 10 seconds.
1.2.3.4.Back-to-WallThis test assesses lower back and hipflexibility.Stand with your back to a wall so that yourheels, buttocks, shoulders, and head areagainst the wall.Try to press lower back and neck against thewall without bending your knees or lifting yourheels off the floor.Have a partner try to place a hand betweenyour back and the wall.Score 2 points if you can press your backagainst the wall. Score 1 point if you can pressyour back against your partner’s hand.
Rating Chart: Healthy Back TestRatingScoreHealthy Back11-12Average Risk9-10Above Average Risk6-8High RiskBelow 6
heels, buttocks, shoulders, and head are against the wall. 2. Try to press lower back and neck against the wall without bending your knees or lifting your heels off the floor. 3. Have a partner try to place a hand between your back and the wall. 4. Score 2 points if you can press your back against the wall. Score 1 point if you can press
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