Transcript Posture, Body Mechanics, and Back Pain - NATEA

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B.S. Kinesiology : University of Texas
› Gymnastics : member and coach
› Sports Coordinator for TASA
Physical Therapy tech : Austin Regional
Clinic
 Doctor of Physical Therapy : Texas State
University
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Prevalence and causes of back pain
 Proper posture and body mechanics
 Basic exercises
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50% of people that come in for physical
therapy will present with low back pain
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80% of people have experienced or will
experience back pain in their lifetime
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The money spent on visits to doctor’s
offices, clinics, surgery, and prescription
medication for low back pain in 2005
was $86 billion
› $86 billion on low back pain
› $90 billion on cancer
› $100 billion on diabetes
Muscles
 Ligaments
 Tendons
 Nerves
 Disc Herniation
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Discs will degenerate over time
› EVERYBODY will have degenerative discs
with increasing age
› DOES NOT indicate that you will have pain
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Back pain is usually due to repeated
stress
› Exceptions include
 Motor vehicle accidents (blunt force trauma)
 Fractures due to fall
 Nerve root impingement
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Myth : Imaging is helpful in managing
back pain patients
Positive findings on x-rays and MRIs do
not necessarily indicate causes of back
pain
 Increased risk of cancer with imaging
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Proper posture and body mechanics can
help prevent back pain from occurring
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Prevention
› Save money and time
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Proper posture and body mechanics
limit stress load on back
› 25% laying down
› 100% standing
› 140% sitting
› 150% leaning
forward
› 180% sitting and
leaning forward
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Proper posture can help prevent back
pain
› Can also prevent pain in the
 Neck
 Shoulder
 Arms and wrists
 Hip
 Knees
 Ankles and feet
Head tilted forward
 Shoulders rotated forward
 Hips sticking out in front
 No curvature in low back
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Ears in line with shoulders, head of the
femur, and middle of the knee
GOOD!!
Knees bent ~ 90°
 Knees should be slightly lower than hips
 Back straight while maintaining
curvature of low back
 Elbows bent ~ 90°
 Wrist and hands should be slightly lower
than elbows
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Base of support is the distance in
between your feet
 Approximately hip width apart
 Wider base of support means more
stable
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Stagger your stance (one foot slightly in
front of the other) for an increased base
of support
POOR
GOOD – straight
back
POOR
GOOD – straight
back
Staggered stance for wide base of
support
 Make sure object is close to your body
 Keep your back straight
 USE YOUR LEGS!!
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Abdominal drawing in (TA)
 Quadruped (multifidus and erector
spinae)
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TA’s are the deepest core muscle and
help protect the back
Lay on back with knees bent and feet
flat
 Flatten back out
 Without moving hips, legs, or holding
breath, draw-in muscles and hold
 Hold for 5 seconds
 Repeat 10 times : 5 times a day
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Multifidus and eretor spinae are also
core muscles that help protect the back
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Hands and knees
› Knees separated comfortably
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Straight back and abdominal drawing in
Assume quadruped position
 Slowly lift one arm keeping the back and
hips straight
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Chin tucks
 Scapular retractions
 Pelvic tilts
 Bridging
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Laying down, sitting, or standing
 Eyes level
 Hands under chin
 Tuck chin slightly down and move head
slightly upwards
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› DO NOT tuck chin into chest
Hold for 5-10 seconds and relax for 5-10
seconds
 Repeat 10 times : 5 times a day
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Laying, sitting, or standing
› Can be done together with chin tucks
Arms by your side
 Bring shoulder blades together and hold
 Hold 5-10 seconds, relax for 5-10
seconds
 Repeat 10 times : 5 times a day
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Lay on back with knees bent and feet
flat
 Flatten out back without using legs (just
from the pelvis)
 Rock back and forth with the pelvis ONLY
 10 repetitions : 5 times a day
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Lay on back with knees bent and feet
flat
 Tighten glutes and lift hips off the surface
 Keep glutes tight and bring hips back
down to the surface and then relax
 10 repetitions : 5 times a day
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Ice or heat as needed
 Take some ibuprofen
 Laying on back : lay with pillows under
knees or knees propped up (flat back)
 Laying on side : pillows in between knees
 Laying on stomach : pillows under
abdomen and hips
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