Presentation Package for Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Presentation Package for Concepts of Physical Fitness 12e Section IV: Concept 13: Body Mechanics, Posture and Care of the Back and Neck This lecture will cover the principles of body mechanics and good posture and how they relate to back health. Created by: Gregory J. Welk Iowa State University Concept 13 2

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Back Facts 80% of the population will experience some form of back pain at some point during their lifetime. Back problems problems account for 40% of all work days missed due to injury or illness. Back Facts This back fact hits home with people because they realize it will most likely happen to them. Concepts of Physical Fitness 12e Concept 13 3

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Back Facts Back pain is the most common cause of inactivity in the 45 and older age group. Backache is second only to headache as a common medical complaint. Back Facts Concepts of Physical Fitness 12e Concept 13 5

Potential Causes of Back or Neck Pain Concepts of Physical Fitness 12e See image of spinal column McGraw Hill - www.mhhe.com/phys_fit Potential Causes of Back or Neck Pain Muscle Tension Arthritis Bone spurs Degenerated disk Herniated disk There is an increased risk of all of these conditions with age These are some common causes of back pain. In most cases, the actual cause of back pain is unknown. Concepts of Physical Fitness 12e Concept 13 17

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Causes of Back Pain With age, the disk degenerates and the space for the nerve roots is reduced. Bone spurs and arthritis can impinge on the nerves and cause pain The diagram shows a healthy vertebral segment and another with a degernerated disk and some other sources of back pain (bone spurs and arthritis). Concepts of Physical Fitness 12e Concept 13 18

Impact from Repeated Use of “Bad Exercises” Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Impact from Repeated Use of “Bad Exercises” Certain exercises or movements put the back at risk and should be avoided This slide shows the hazards of both hyperflexion and hyperextension movements. Hyperflexion movements cause the disk to bulge against the spinal cord and impinge on the spinal cord. Hyperextension movements cause the facet joints to scrape and rub. This can lead to arthritis, bone spurs or inflamation. Concepts of Physical Fitness 12e Concept 13

Risk Factors for Back Problems Concepts of Physical Fitness 12e Click for lab 13a info McGraw Hill - www.mhhe.com/phys_fit Risk Factors for Back Problems Non-modifiable: Family history (osteoporosis/joint problems) Age Modifiable: Postural: Poor postural habits Physical: Poor fitness in low back area Behavioral: Lifestyle behaviors Dangerous exercises or movements Frequent or improper lifting Extended standing or extended sitting This slide shows the common risk factors for back problems. Each of the major categories (Postural, Physical and Behavioral) will be discussed separately in the subsequent slides Concepts of Physical Fitness 12e Concept 13

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit What is Good Posture? Minimal stress on the vertebral joints and supporting ligaments. Body segments balanced around the center of gravity Good posture is posture that keeps the body segments in proper allignment. In this position, the segments of the body are all balanced about the bodies center of gravity. In bad posture, a particular segment may be out of allignment and this can increase the strain on muscles in the area. The muscles have to work extra hard to keep the body segments in balance. Bad Good Concept 13 9

Elements of Good Standing Posture Concepts of Physical Fitness 12e Click for lab 13b info McGraw Hill - www.mhhe.com/phys_fit Elements of Good Standing Posture Head centered - chin level Chest high - not strained Shoulders down and back Abdomen flat ("suck and tuck") Knees straight and relaxed Feet parallel and weight balanced Review the characteristics of good posture and demonstrate to the students. Concepts of Physical Fitness 12e Concept 13 10

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Causes of Poor Posture Hereditary Poor fitness Lack of knowledge Bad habits These are the factors that lead to poor posture. Concepts of Physical Fitness 12e Concept 13 11

Postural Problems: Scoliosis Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Postural Problems: Scoliosis Most severe condition Characterized by a curved spine Congenital or acquired Corrected with braces, exercises or operations Scoliosis is considered to be the most serious condition. It is characterized by a lateral curvature of the spine. Concepts of Physical Fitness 12e Concept 13 12

Postural Problems: Lumbar Lordosis Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Postural Problems: Lumbar Lordosis Most common condition Characterized by "sway back" posture Results from weak abdominals and short hip flexors Lumbar lordosis is considered to be the most common postural problem. It is characterized by a swayback posture. Concepts of Physical Fitness 12e Concept 13 13

Concepts of Physical Fitness 12e Lumbar Lordosis McGraw Hill - www.mhhe.com/phys_fit Weak abdominals and short hip flexors tip the pelvis forward and increase back strain The typical causes of lumbar lordosis are weak abdominals and short hip flexors/ Concepts of Physical Fitness 12e Concept 13 14

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Proper Posture Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in proper allignment. Concepts of Physical Fitness 12e Concept 13 15

Strategies for Promoting Back Health Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Strategies for Promoting Back Health Postural Influences Physical Influences Behavioral Influences Each of these categories is described in subsequent slides Review some other postural problems Forward head puts extra strain on the neck muscles because they have to work hard to keep the head upright. Flat back leads to back strain because the back no longer has its normal curves to help distribute loads. Pronation of feet can lead to muscle strain because the body can no longer maintain proper allignment. Concepts of Physical Fitness 12e Concept 13 16

Back Care Tips - Postural Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Back Care Tips - Postural When standing keep the lower back flat (stand with one foot on a stool) When sitting avoid slouching (see graphic on next slide) When lying keep knees and hips bent (avoid lying on stomach) When sleeping use a firm mattress Review some tips for improving posture while standing, sitting, lying and sleeping. Concepts of Physical Fitness 12e Concept 13 19

Slouching Increases Strain on Low Back Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Slouching Increases Strain on Low Back Slouching in a chair increases the pressure on the vertebral disks and can lead to back pain This slide shows that slouching puts the back in the same position as bending over. Because we spend a large amount of time sitting it is important to adopt good sitting postures. Note: similar position of spine when bending over Concepts of Physical Fitness 12e Concept 13

Back Care Tips - Physical Concepts of Physical Fitness 12e Click for lab 13c info McGraw Hill - www.mhhe.com/phys_fit Back Care Tips - Physical Strengthen abdominal muscles Strengthen hip extensors Stretch hip flexors Stretch hamstrings Review some tips for physical ways to improve the posture and decrease the risks of back pain. Example of Swiss Ball Exercises Example of Strength Machines Concepts of Physical Fitness 12e Concept 13 20

Back Health Tips - Behavioral Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Back Health Tips - Behavioral Avoid hazardous exercises Avoid sudden jerky back movements Avoid improper lifting and carrying Click for more info The behavioral back tips are important to follow to keep a healthy back. Concepts of Physical Fitness 12e Concept 13

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Web Resources “On the Web” pages for Concept Online Learning Center This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 12e Concept 13

Lab 13a Information The Healthy Back Test Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Lab 13a Information The Healthy Back Test Return to presentation Complete the risk factor questionnaire to evaluate back health risks. The questionnaire includes demographic questions, behavioral questions as well as scores from a back test and postural evaluations (Lab 13b). Lab information See Web13-6 for images of movements for the test Concepts of Physical Fitness 12e Concept 13

Supplementary Graphics Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Supplementary Graphics Lab Information Additional Graphics Supplementary graphics to accompany the presentation. Concept 13

Lab 13b Information Evaluating Posture Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Lab 13b Information Evaluating Posture Return to presentation Have a partner perform a postural evaluation based on the criteria listed on the evaluation chart. Discuss any deviations that were moderate or severe and whether you feel the ratings were informative for you. Lab information Concepts of Physical Fitness 12e Concept 13

Lab 13c Information Logging Exercises for Back Care Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Lab 13c Information Logging Exercises for Back Care Return to presentation Based on results of Healthy Back Test, plan exercises to help improve your back fitness. Log your efforts to complete these exercises during the week. Lab information Concepts of Physical Fitness 12e Concept 13

Poor Lifting Technique Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Poor Lifting Technique The poor leverage used here to lift a 50 lb box causes extreme forces to be imparted on the spine. 750 pounds of tensile force on the muscles of the low back 850 pounds of compressional force on the lumbar disks The slide provides an illustration of the dangers associated with poor lifting technique. While the box is only 50 pounds it imparts 750 pounds of tensile force on the low back. Concepts of Physical Fitness 12e Concept 13

Back Care Tips: Lifting and Carrying Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Back Care Tips: Lifting and Carrying Stand close and assume a wide base Maintain normal lordotic curve and bend at the hips and knees Keep object close to the body’s ‘center of gravity’ Avoid hyperextending the neck or back when lifting Review some tips for proper lifting and carrying of heavy objects. In general, it is best to push or pull heavy objects but if they have to be carried, then it is important to lift with proper technique. Improper lifting is one of the primary causes of back injuries. Concepts of Physical Fitness 12e Concept 13 21

Demonstration of Bad and Good Lifting Technique Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Demonstration of Bad and Good Lifting Technique Return to presentation It is important to follow correct lifting technique. In the picture on the left, the strain of lifting the box is imparted on the low back. The hyperflexion movement is dangerous by itself, but is made worse from the additional pressure from the weight. Concepts of Physical Fitness 12e Concept 13

Functions of Spinal Column Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Return to presentation Functions of Spinal Column Load bearing Permits movement Protects spinal cord The spinal cord serves 3 primary functions: The curved structure facilitates load bearing The orientation of the facet joints permits movement in different directions The heavy bone structure protects the spinal cord Concept 13 8

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Swiss Ball Exercises Return to presentation This image shows how a swiss ball can be used for various exercises. Refer students to On the Web See Web13-3 for more on swiss balls Concepts of Physical Fitness 12e Concept 13

Resistance Machines for Back Strength Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Resistance Machines for Back Strength Return to presentation Describe this type of resistance equipment and refer students to On the Web See Web13-4 for more on MedX equipment or visit www.Medxonline.com Concepts of Physical Fitness 12e Concept 13