Transcript Back and Body Mechanics

Back and Body Mechanics
Presented by Luke Wachewicz, PT
7/20/05
Preview…
• 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
Common Causes of Back Pain
• Poor posture
Common Causes of Back Pain
• Poor posture
Common Causes of Back Pain
• Faulty body mechanics with daily activities
Anatomy 101
• Neck, Mid-back,
Lower back
Another Look
• vertebrae,
nerve roots,
facet joints
Intervertebral Disks
• Absorbs shock, holds
vertebrae together
• Inner and outer layer
(jelly doughnut)
• Stability/Mobility
Ligaments
• The “Glue”
between Bones
• Prevents
excessive or
abnormal
movement
Spinal Musculature
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
Proper Lifting Techniques for
Lifting Activities
Golfer’s Lift
Force through Spine
Power position
Stretch and Strengthen!
• Pelvic Mechanics
– hamstring flexibility
• Deep Abdominals
• Leg and Hip Strength
• Backward Bending
Proper Stretching to Maintain
Flexibility
Proper Strengthening to
Maintain Spinal Support
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”?
Be prepared for the unexpected
• Prepare the area
– Obstacles, equipment
My back aches. What do I do?
Initial Care
•
•
•
•
Ice (20 minutes) Heat?
Rest injured area
Relax
Report to supervisor
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”
Questions?
• THE END!
–THANK YOU!