Avoiding Postural Avoiding Postural Pain and Pain and

Suffering at Suffering at WorkWork

Michael RidgwayMichael Ridgway BPhty MPhty (Musculoskeletal)BPhty MPhty (Musculoskeletal)

Principal Baroona Road Principal Baroona Road Physiotherapy, MiltonPhysiotherapy, Milton

Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering

at Workat WorkThis Evening’s MenuThis Evening’s Menu

Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work Implementing Changes Implementing Changes QuestionsQuestions

IntroductionIntroduction Why am I here? Why am I here?

Michael’s Professional HistoryMichael’s Professional History1995 General physiotherapy1995 General physiotherapy2000 Musculoskeletal Masters2000 Musculoskeletal MastersPracticing – pain solutionsPracticing – pain solutionsInjury Prevention - preferableInjury Prevention - preferable

Your body is one of your greatest Your body is one of your greatest assets assets

ObjectivesObjectives

Increase your work productivityIncrease your work productivity      Increase mental alertness and Increase mental alertness and

concentration     concentration      Decrease risk of suffering pain and injuryDecrease risk of suffering pain and injury

1. Awareness1. Awareness2. Making changes2. Making changes

3. New habits3. New habits““A happy back is a happy barrister”A happy back is a happy barrister”

Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering

at Workat WorkThis Evening’s MenuThis Evening’s Menu

Introduction & objectivesIntroduction & objectives Summary of pain and injury at Summary of pain and injury at

workwork Implementing ChangesImplementing Changes QuestionsQuestions

Summary of pain and injury Summary of pain and injury at workat work

Summary of pain and injury Summary of pain and injury at workat work

- Statistics- Statistics

In a large Australian survey, In a large Australian survey, 42%42% of the population experienced low-of the population experienced low-intensity intensity back painback pain and and low level low level disabilitydisability from this pain, in the from this pain, in the previous 6 months previous 6 months

Summary of pain and injury Summary of pain and injury at workat work

- Statistics- Statistics

This survey predicted This survey predicted 10.5%10.5% of the of the Australian adult population Australian adult population experienced experienced high-intensity high-intensity back painback pain and perceived and perceived high high disabilitydisability form this pain (Walker, form this pain (Walker, 2004)2004)

Summary of pain and injury Summary of pain and injury at workat work

- Statistics- Statistics

Approximately Approximately 80%80% of us will suffer of us will suffer significant significant low back painlow back pain at at some stage of our livessome stage of our lives

Break every 20 minutesBreak every 20 minutes

Stand and Arch Stand and Arch BackwardsBackwards

10 slow repetitions10 slow repetitions

Summary of pain and injury Summary of pain and injury at workat work

Ideal position is with 3 neutral curvesIdeal position is with 3 neutral curves

Summary of pain and injury Summary of pain and injury at workat work

RationaleRationaleWhy do we suffer so much?Why do we suffer so much?

Common sitting position and it’s effects on Common sitting position and it’s effects on the spine:the spine:

Summary of pain and injury Summary of pain and injury at workat work

Creep & Strain to LigamentsCreep & Strain to Ligaments Bend finger back once no problemBend finger back once no problem Bend finger back sustained – creep – Bend finger back sustained – creep –

strain - painstrain - painLength of Ligament under sustained low load Time

Break Point

Summary of pain and injury Summary of pain and injury at workat work

‘‘Sitting up Straight’ is also commonly Sitting up Straight’ is also commonly poor positionpoor position

Summary of pain and injury Summary of pain and injury at workat work

Summary of pain and injury Summary of pain and injury at workat work

Summary of pain and injury Summary of pain and injury at workat work

Why the difficulty with sitting?Why the difficulty with sitting?

Sitting is a challenging taskSitting is a challenging task Sitting well requires learning a Sitting well requires learning a

technical skill technical skill Sitting for long periods has similar Sitting for long periods has similar

challenges to an athlete performing challenges to an athlete performing endurance sportendurance sport

Summary of pain and injury Summary of pain and injury at workat work

Don’t be fooledDon’t be fooledSustaining positions is very Sustaining positions is very

challengingchallenging

Break every 20 Break every 20 minutesminutes

Shoulder backwards Shoulder backwards rollroll

10 slow repetitions10 slow repetitions

Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering

at Workat WorkThis Evening’s MenuThis Evening’s Menu

Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work Implementing ChangesImplementing Changes QuestionsQuestions

Implementing Changes-Implementing Changes-4 Key Factors to a healthy 4 Key Factors to a healthy

backback1.1. Modify body position for optimal Modify body position for optimal

neutral curvesneutral curves (Musculoskeletal (Musculoskeletal Physiotherapist)Physiotherapist)

2.2. Modify equipment set-upModify equipment set-up (Ergonomic (Ergonomic Physiotherapist)Physiotherapist)

3.3. Train your body for its Train your body for its challengeschallenges (Personal Trainer, Yoga, Pilates)(Personal Trainer, Yoga, Pilates)

4.4. Minimise stress levelsMinimise stress levels (Psychological (Psychological Strategies)Strategies)

Implementing Changes– 1. Implementing Changes– 1. Body positionBody position

Practical Practical –strategies –strategies 00.. Practise Practise this –this –

Start Start relaxedrelaxed

Implementing Changes– 1. Implementing Changes– 1. Body positionBody position

Practical – Practical – Strategy 1.Strategy 1.

Roll Roll Hips/Hips/PelvisPelvisForwardForward

Implementing Changes– 1. Implementing Changes– 1. Body positionBody position

PracticalPractical –Strategy 2.–Strategy 2.Roll Roll ShouldersShouldersUp & BackUp & BackHold with Hold with gentlegentleSqueeze in Squeeze in to centre to centre of spineof spine

Implementing Changes– 1. Implementing Changes– 1. Body positionBody position

PracticalPractical –Strategy 3.–Strategy 3.GentlyGentlygrow tall grow tall andandlengthen lengthen back of back of neckneck

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Break every 20 Break every 20 minutesminutes

Arch over back of Arch over back of chairchair

10 slow repetitions10 slow repetitions

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up

Implementing Changes– Implementing Changes– 3. Train your body for its 3. Train your body for its

challengeschallenges A BRP-trusted Personal Training A BRP-trusted Personal Training

companycompanyPeak Physique Peak Physique

Teneriffe Teneriffe

Implementing Changes– Implementing Changes– 4. Minimise stress levels4. Minimise stress levels

Psychological StrategiesPsychological Strategies

Objectives – how did we Objectives – how did we go?go?

Increase your work productivityIncrease your work productivity      Increase mental alertness and Increase mental alertness and

concentration     concentration      Decrease risk suffering pain and injuryDecrease risk suffering pain and injury

1. Awareness of the potential influence for your 1. Awareness of the potential influence for your bodybody

2. Making changes and see the results for yourself2. Making changes and see the results for yourself3. Bonus – making these changes a habit3. Bonus – making these changes a habit

REFER TO CHECKLISTS PROVIDEDREFER TO CHECKLISTS PROVIDED

Baroona Road Baroona Road PhysiotherapistsPhysiotherapists

Michael Ridgway Michael Ridgway BPhty MPhtyBPhty MPhtyCathy Doring Cathy Doring BPhty MPhtyBPhty MPhtyJessica Hubbard Jessica Hubbard BPhtyBPhtyPierre Buchholz Pierre Buchholz BPhtyBPhtyLuke Abnett Luke Abnett BPhtyBPhtyBrandon Lee Brandon Lee BPhtyBPhty

Please feel free to ask any questions:Please feel free to ask any questions:michael@baroonaroadphysiotherapy.comichael@baroonaroadphysiotherapy.co

m.aum.au

Baroona Road Baroona Road PhysiotherapyPhysiotherapyOffer:Offer:

Attendants to this lecture and their Attendants to this lecture and their immediate family members - immediate family members -

Initial appointment at the cost of a StandardInitial appointment at the cost of a Standard(saving up to $30 each person)(saving up to $30 each person)Contact: Contact:

reception@baroonaroadphysiotherapy.coreception@baroonaroadphysiotherapy.com.aum.au

Valid Until: End September 2007Valid Until: End September 2007

Level 1, Centro MiltonLevel 1, Centro Milton

Break every Break every 20 minutes20 minutes

Stand and walk to Stand and walk to get a drink of waterget a drink of water

Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering

at Workat WorkThis Evening’s MenuThis Evening’s Menu

Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work Implementing ChangesImplementing Changes QuestionsQuestions