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• Ideal vs. Real
• Lifestyle change
• The body
• Proper mechanics
• What to do with back pain
• Function
Prevalence of Back Pain
• 85-90% of adult population will have back pain significant enough to miss work and/or see a doctor during their lifetime
• Cost in U.S. >$50 billion/year• Leading cause of disability in people <45
years old• Second leading cause for visits to primary
care physician offices
Prognosis
• GOOD NEWS: In people with acute LBP (general population) 44% spontaneously recover activity tolerance within 1 week, 86% within 1 month, and 92% within 2 months
• BAD NEWS: 70-90% recurrence rate, usually in first year
Causes of Back Pain
• Poor posture
• Faulty body mechanics
• Stressful living and working habits
• Loss of strength and flexibility
• General decline in the level of physical fitness
Intervertebral Disks
• Absorbs shock, holds vertebrae together
• Inner and outer layer (jelly doughnut)
• Stability/Mobility
Spinal Musculature
Strong abdominal muscles help to support your lower back during lifting.
Strong abdominal muscles help to support your lower back during lifting.
Strong thigh, hip, and buttock muscles =
less stress on your back
Muscles (cont)
• Back muscles primarily support the spine - postural
• Back muscles are not designed for Lifting
Prevention is Key
• Maintain proper posture
• Utilize correct body mechanics at all times
• Maintain strength and flexibility
• Exercise (avoid deconditioning)
• Develop relaxation strategies (stress relief)
What is proper posture?
• The position in which minimum stress is applied to each joint
• If posture is correct, minimal muscle activity is needed to maintain the position
• Maintain spine’s natural arch
Lifting Body Mechanics
• Test the load• Maintain neutral spine• Wide base of support• Load close to body• Do not twist• Tight Abs with lift
• Think before you lift• Lift with legs• Good communication
if 2 or more involved• Clear area• Push rather than pull• Eliminate repetitive
lifting duties if possible
Stretch and Strengthen!
• Pelvic Mechanics– hamstring flexibility
• Deep Abdominals
• Leg and Hip Strength
• Backward Bending
Aerobic Conditioning
• 3-6 times/week for 15-45 minutes
• Exercise at 55-85% max HR
• Work fairly hard
• Warm-up 5-10 minutes
• The little things…
Stress Relief Strategies
• Relaxation strategies (deep breathing, etc)
• Adequate sleep
• Avoid excessive caffeine
• Don’t smoke
• Massage (not a cure necessarily)
IS YOUR BACK AT RISK?
Do you always maintain your spine’s 3 natural curves?
Do you know which muscles to use when lifting? Do you ask for help when you need it? Do you organize steps in your head before you
move? Are you conscious of your body mechanics?
• Do you have weak abdominal muscles?
• Do you have tight hamstrings?
• Are you out of shape?
• Are you a smoker?
• Do you often feel “stressed out”?
Next Stage
• Start moving as soon as able
• Exercise carefully
• Examine the incident
• Review back care
• Restore flexibility
• Maintain balanced posture
If back pain persists:
• Schedule appointment with your doctor– Meds– Referral to Physical Therapy (education,
exercise, modalities)
Review
• Set up area
• Communicate
• Stabilize
• Mechanics…natural curves, anterior tilt
• Lift with power muscles/position– Hips, legs
Let’s Get Functional!
• Lifting
• Mopping, Sweeping
• General working area– Station, tool belts, difficult positioning
• Don’t be afraid to look “out of place”
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