1. Presentation Package for Concepts of Physical Fitness 12e
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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
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2. Concepts of Physical Fitness 12e
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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
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3. Concepts of Physical Fitness 12e
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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
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4. Potential Causes of Back or Neck Pain
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See image of spinal column
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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.
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5. Concepts of Physical Fitness 12e
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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).
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6. Impact from Repeated Use of “Bad Exercises”
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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
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7. Risk Factors for Back Problems
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Click for lab 13a info
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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
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8. Concepts of Physical Fitness 12e
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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
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9. Elements of Good Standing Posture
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info
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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.
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10. Concepts of Physical Fitness 12e
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Causes of Poor Posture
Hereditary
Poor fitness
Lack of knowledge
Bad habits
These are the factors that lead to poor posture.
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11. Postural Problems: Scoliosis
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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
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12. Postural Problems: Lumbar Lordosis
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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
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13. Concepts of Physical Fitness 12e
Lumbar Lordosis
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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/
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14. Concepts of Physical Fitness 12e
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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.
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15. Strategies for Promoting Back Health
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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.
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16. Back Care Tips - Postural
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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.
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17. Slouching Increases Strain on Low Back
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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
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18. Back Care Tips - Physical
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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
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19. Back Health Tips - Behavioral
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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.
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20. Concepts of Physical Fitness 12e
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Web Resources
“On the Web” pages for Concept
Online Learning Center
This page provides active hyperlinks if the computer is connected to the Internet.
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21. Lab 13a Information The Healthy Back Test
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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
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22. Supplementary Graphics
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Supplementary Graphics
Lab Information
Additional Graphics
Supplementary graphics to accompany the presentation.
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23. Lab 13b Information Evaluating Posture
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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
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24. Lab 13c Information Logging Exercises for Back Care
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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
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25. Poor Lifting Technique
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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
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26. Back Care Tips: Lifting and Carrying
Concepts of Physical Fitness 12e
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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.
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27. Demonstration of Bad and Good Lifting Technique
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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
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28. Functions of Spinal Column
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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
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29. Concepts of Physical Fitness 12e
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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
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30. Resistance Machines for Back Strength
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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
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