Posture, Body Mechanics, and Back Pain - NATEA
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Transcript Posture, Body Mechanics, and Back Pain - NATEA
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
Prevalence and causes of back pain
Proper posture and body mechanics
Basic exercises
50% of people that come in for physical
therapy will present with low back pain
80% of people have experienced or will
experience back pain in their lifetime
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
Discs will degenerate over time
› EVERYBODY will have degenerative discs
with increasing age
› DOES NOT indicate that you will have pain
Back pain is usually due to repeated
stress
› Exceptions include
Motor vehicle accidents (blunt force trauma)
Fractures due to fall
Nerve root impingement
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
Proper posture and body mechanics can
help prevent back pain from occurring
Prevention
› Save money and time
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
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
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
Base of support is the distance in
between your feet
Approximately hip width apart
Wider base of support means more
stable
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!!
Abdominal drawing in (TA)
Quadruped (multifidus and erector
spinae)
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
Multifidus and eretor spinae are also
core muscles that help protect the back
Hands and knees
› Knees separated comfortably
Straight back and abdominal drawing in
Assume quadruped position
Slowly lift one arm keeping the back and
hips straight
Chin tucks
Scapular retractions
Pelvic tilts
Bridging
Laying down, sitting, or standing
Eyes level
Hands under chin
Tuck chin slightly down and move head
slightly upwards
› DO NOT tuck chin into chest
Hold for 5-10 seconds and relax for 5-10
seconds
Repeat 10 times : 5 times a day
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
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
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
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