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 Stability=shock absorption/securing vertebrae Mobility=increased lever arm=more movement and increased ability to create force (slinky)

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!