Transcript SDNB HEALTHY BACKS - School District of New Berlin

Prevention and treatment
Incidence of Back Pain
 80% of individuals will experience low back pain in
their lives, 20%-30% at any given time
 Fifth most common reason for physician office visits
 Usually recurrent and episodes tend to increase in
severity
Costs
 Lost productivity and income from work
 Expensive medical, rehabilitation and surgical costs
 “Total incremental direct health care costs attributable
to low back pain in the U.S. were estimated at $26.3
billion in 1998”
 Disabling pain and limited function
 Decreased quality of life
Protecting Your Back-Posture
 Change the way you perform activities rather than
changing what you do and be aware of your posture
 Sitting
 Sit with your back supported and your knees lower than
your hips
 A small pillow against your low back can help maintain
good posture
 Don’t sit for long periods of time without getting up and
moving around
 Try not to slouch or bend forward when sitting at a desk
or driving
Protecting Your Back-Posture
Protecting Your Back-Good Sitting
Posture
Protecting Your Back-Posture
 Standing
 Keep a normal curve in your back while standing
 Avoid standing with a sway back or a flat back
 When standing for a long time, put one foot up on a box
or stool
 Wear comfortable and supportive footwear to help keep
your body in alignment
 Sleeping
 Use a firm mattress
 Sleep on your back or side, place a pillow between your
knees to maintain alignment when on your side
Protecting Your Back-Posture
Proper Lifting Technique
 Prepare your body before lifting the object or person
 Widen your stance and move one foot forward
 Bend your knees and keep your back straight
 Use the strength of your legs, not your back
 Keep the load close to you
 Avoid turning or twisting you back
 Keep these points in mind even when lifting a light
object
Lifting and Transferring a Person
 THINK about how you are performing the task
 If you learn and practice a lift/transfer correctly the first
time you are less likely to be injured
 Examples of transfers: Chair to/from floor, changing
table, desk, toilet, stander
 Use a hoyer lift for larger students
 Get another person to help when needed
Lifting and Transferring a Person
Lifting and Transferring- Prepare
 Prepare the Area
 Check that area is free of obstacles and you have a clear
path
 Make sure the landing area is stable and that you have
all the materials you need
 Double check that brakes are locked on all transfer
equipment (wheelchair, stander, gait trainer, etc.)
 Move all straps, seatbelts, and foot rests out of the way
Lifting and Transferring- Prepare
 Your Body
 Widen your stance and move one foot forward
 Bend your knees and keep your back straight
 Use the strength of your legs, not your back
 Keep the load close to you
 Avoid turning or twisting you back
Lifting and Transferring- Prepare
 Prepare the Student
 Tell them where you are going and what you are doing
 Have them assist as much as possible
 Give them cues (“lean forward and push with your feet,
push with your hands, soft body, etc.”)
Lifting and Transferring a Person
Lifting and Transferring-Practice
 Practice the lifting and transferring techniques
correctly until they are automatic patterns
 If you are unsure, practice it with a lighter object to see
how it feels
 Ask a physical or occupational therapist to observe the
transfer and give you feedback
 Constantly self-monitor and never hesitate to ask for
help
Stretching and Strengthening Your Core
Having a strong core is
one of the key
elements in preventing
any back injury.
The following are some
exercise you can
perform on a regular
basis to ensure your
core is in shape!
Stretching….
When stretching, remember the following…
 It should always be pain free
 Hold each stretch for a count of 20 or 30 seconds
 Stretch slowly and do not bounce as this can tear the
muscle fibers
 Be sure to perform stretches daily or even multiple
times per day
Let’s stand up and try the stretches on your
handout together!
Strengthening
When strengthening the core, remember the
following…..
 Perform exercises in a slow and controlled manner
 Concentrate on breathing. It’s natural to hold your
breath when doing strength exercises. Make sure
you maintain a steady breathing pattern
 Do 2-3 sets of 8-15 reps for each exercise
 Perform core exercises 2-3 days/week
Strengthening your legs can help to
bend at the knees and lift properly!
 Wall squats are a great way to do this
See handout with examples of great
strengthening exercises for your core!
What do I do if I’m experiencing back pain?
?????????
Determine if it is an emergency
Identifiers of an emergency:

The pain came on suddenly

The pain is preventing you from walking or standing

The pain is unbearable
If this is the case:

Go to the nearest walk-in clinic

If no walk-in clinic is available, go to the nearest
emergency room
Do not drive yourself in for care.
Identify which walk-in clinics and hospitals are covered
under your insurance in advance to keep costs at a
minimum.
If it is determined that it is not an
emergency:
 Schedule an appointment with your primary care
physician to discuss symptoms and treatment options.
If you do not have a physician, find a prefer provider
through your insurance company.
 If you have United Health Care as your insurance, you
can go to www.myuhc.com to find a prefer provider.
This will help to save you money!
Contact Information
Catherine Schaefer-Campion
District Physical Therapist
T: 789-6590 x2221
Email: [email protected]
Annah Holzberger
District Wellness Coordinator
T: 789-6224
Email: [email protected]