BFIT NAGPURWE CARE FOR YOU…..

BFit Nagpur: Overview▪ Bfit Nagpur is providing

complete fitness services and wellness training to keep you and your family healthy.

▪ We have delivering a complete fitness and physiotherapy services to our customer.

▪ It helps them to stay healthy and happy.

▪ We have a stock of latest fitness equipment and avail expert trainers who provide you a best fitness training in fitness market.

▪ You are Welcome for your keen awareness towards your Back and whole body.

▪ Get relaxed & listen to the presentation being followed.

Know Your Back

▪ WHY? - Back is one of the leading cause of “absents” at the work place. ▪ “I G N O R A N C E“ is the

basic reason.▪ Most pain and disability of

Lower Back is mechanical in nature. If asked to a patient, there are n no. of reasons.

▪ I am getting older.▪ It had been very hectic these

days, so my back has to suffer.

Continue…….

▪ My disc might have slipped off.▪ My back aches because my bed is too soft.▪ I lifted the bucket wrong way.▪ None of the patient will give the reason that he

is “care-less” about his back. His back muscles are not strong enough or his posture is “poor”.

Why Education On Back Is Needed?

▪ Because “Back” is the only part of our body which we assault, may be since our childhood.

▪ Mr. “X” is the “Back-bone” of the organization.

▪ Why “Back-bone”?

▪ Because apart from other vitals, it is the part of our body which is the “most” important in all respects.

Purpose Of The Program

To Make You Aware ▪ To make you aware of the

Structure of the Spine.▪ How to “Prevent” back pain?▪ How to live with back pain?▪ How to increase efficiency of

the Back?

FUNCTIONS OF BACK/SPINE

▪ The pattern of “Back-bone” is same in all species and serves the same purpose.

▪Weight bearing and transferring.▪Protection of Spinal cord.▪Stability and mobility.

▪ Spine comprises of 33 vertebrae. The movement between any two vertebrae is very small. But the spine as total is mobile thus could serve both stability and mobility.

Postural Faults In Day To Day Activities

Your day starts with bending down to get your mornings daily's and ends up lying down sluggishly on your sofa watching television. Throughout the day you assault your back infinite number of times. Some of postural faults and their corrections are here to pamper your back throughout the day.

Causes Of Backache

▪ Most pain and disability is mechanical in nature.▪ Briefly coming to

causes of backache.▪ SPONDYLOSIS-

NECK/BACK

Slipped DISC/PID

Slip Disc▪ Sudden strain or

injury▪ While lifting pulling ▪ Missed step▪ Aerobic execs

Other Causes Being▪ Lifestyle-sedentary.▪ Obesity.▪ Tobacco Addiction.▪ Depression.

Structural Defects

▪ Scoliosis▪ Kyphosis▪ Lordosis▪ Spondylolisthesis▪ Spina bifida▪ Rheumatoid Arthritis▪ Ankylosing Spondylitis▪ Osteoporosis▪ Infection of Spine▪ Tumors of spine▪ Psychological-Last but not

least

Management Of Back Pain

▪ ACUTE PAIN-Bed rest +Analgesics+ Counter irritant gel/spray.▪ Aim is to give proper time

for relaxation of muscles.▪ After bed rest gradually

increase your activity.▪ During bed rest static ms

contractions should be performed. Gradually gentle exes should be included.

Chronic Pain

Treatment depends upon the cause which may be combination of lifestyle changes, medicines, physiotherapy etc.

Posture

Posture is one of the important concepts of body mechanics. It refers to alignment of head shoulder spine and hips. Proper alignment of body puts less strain on the spine and ensures GOOD POSTURE.

Causes Of Poor Posture

▪ Muscle weakness/imbalance▪ Faulty working habits.▪ Obesity.▪ Shortened muscles.

Common Postural Defects

Healthy Postures

You And Your Chair

▪ It is very important for people doing table bound jobs.▪ Choose a good ergonomically

designed chair.▪ Height of chair - It should

support your feet on floor. Knees slightly higher than your hips. ▪ Back Support - Hollow of your

back should be supported. ▪ Arm rest.

Your Workstation Check List ▪ Adequate ventilation and space for all equipment's▪ Height of working surface▪ Desk edges▪ Adequate leg room▪ Placement of your phone▪ Placement of your file rack▪ Placement of dustbin

▪ Can you reach out for things needed comfortably without twisting your neck or back▪ Avoid two tasks at a time

E.g. - talking on the phone while working

Your Computer

▪ The monitor should be at least 20-24’’ away from eyes.▪ Monitor height should be

5-15’’ below horizontal line of sight.▪ Keyboard and armrest

should be in a level so that elbow is at 90 and wrist is in neutral position. ▪ Use paper holder▪ Take a break of 5-10

mins every hour and move your neck in all directions.

LIFTING

▪ Get the object to waist level first $ then overhead if needed.▪ Avoid lifting heavy objects

if back is already affected.▪ While traveling hire a coolie

if luggage is too much.▪ While shopping divide the

goods into two shopping $ carry them both sides. This balances stresses.▪ Carry the single belted bag

across your chest.

Travel Tips

▪ Sit close to pedals for driving▪ Always use seatbelt for

driving, do not sit away from clutch.▪ Don’t turn around, use

mirrors to look behind.▪ Adjust your car seat and

neck support.

Healthy Back Exercises

Healthy Diet

▪ Have meals at regular intervals.▪ Add raw vegetables/salads to

your diet.▪ Sip a bowl of soup without

cream everyday.▪ Prefer fruits to junk foods.▪ Avoid cold drinks in spite sip

coconut water or fresh fruit juice.▪ Stay away from sweets, ice-

cream, chocolates, fried, and bakery products.

Summary Slide

▪ Right treatment at early stage is very important.

▪ Prevention is always better than cure.

▪ Try to find out root cause of pain & try to overcome it.

▪ Maintain right posture

▪ Keep wt. in control.

▪ Change lifestyle i.e. add some light exercise to your routine.

References

▪ Low back pain syndrome by RENE CAILLIIET, M.D.

▪ Tidy’s Physiotherapy by Ann Thomson, Alison Skinner, John

Piercy.

▪ Posture Perfect by K.L. Kanuga.

▪ Health for you by M.K.Gupta.

▪ Seven steps to self healing by Dr.Edward Taub.

Hope you have watched the presentation without straining your Back!

Always take care of Your Back and Body.If you will take care of it, it will take care of you!

Grand Thanks To All !