Body Mechanics: Posture and Body Mechanics: Posture and Care of the Back and NeckCare of the Back and Neck

Dr. Tia LillieDr. Tia Lillie

Back FactsBack Facts80% of the population will experience 80% of the population will experience some form of back pain at some point some form of back pain at some point during their lifetime.during their lifetime.

Back problems problems account for 40% Back problems problems account for 40% of all work days missed due to injury or of all work days missed due to injury or illness.illness.

Back FactsBack FactsBack pain is the most common cause of Back pain is the most common cause of inactivity in the inactivity in the >> 45 age group.45 age group.

Backache is second only to headache as a Backache is second only to headache as a common medical complaint.common medical complaint.

Potential Causes of Potential Causes of Back or Neck PainBack or Neck Pain

Muscle TensionMuscle TensionArthritisArthritisBone spursBone spursDegenerated diskDegenerated diskHerniated diskHerniated disk

There is an increased riskThere is an increased riskof all of these conditions of all of these conditions with agewith age

Functions Functions of Spinal of Spinal Column Column

Load bearing Load bearing

Permits movementPermits movement

Protects spinal cordProtects spinal cord

Causes of Back PainCauses of Back PainWith 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.

Impact from Repeated Use of Impact from Repeated Use of ““Bad ExercisesBad Exercises””

Certain Certain exercises or exercises or movements movements put the back put the back at risk and at risk and should be should be avoided.avoided.

Risk Factors for Back ProblemsRisk Factors for Back ProblemsNonNon--modifiable:modifiable:

Family history (osteoporosis/joint problems)Family history (osteoporosis/joint problems)AgeAge

Modifiable:Modifiable:PosturalPostural:: Poor postural habitsPoor postural habitsPhysical:Physical: Poor fitness in low back area Poor fitness in low back area Behavioral:Behavioral: Lifestyle behaviorsLifestyle behaviors

Dangerous exercises or movements Dangerous exercises or movements Frequent or improper liftingFrequent or improper liftingExtended standing or extended sitting Extended standing or extended sitting

What is What is Good Posture?Good Posture?

Minimal stress on the Minimal stress on the vertebral joints and vertebral joints and supporting ligaments.supporting ligaments.

Body segments Body segments balanced around balanced around the center of gravity.the center of gravity.

Bad Good

Elements of Good Standing PostureElements of Good Standing Posture

Head centered Head centered -- chin levelchin level

Chest high Chest high -- not strainednot strained

Shoulders down and backShoulders down and back

Abdomen flat ("suck and tuck")Abdomen flat ("suck and tuck")

Knees straight and relaxedKnees straight and relaxed

Feet parallel and weight balancedFeet parallel and weight balanced

Causes of Poor PostureCauses of Poor Posture

HereditaryHereditary

Poor fitnessPoor fitness

Lack of knowledgeLack of knowledge

Bad habitsBad habits

Postural Problems:Postural Problems:Scoliosis Scoliosis

Most severe conditionMost severe conditionCharacterized by a Characterized by a curved spinecurved spineCongenital or acquiredCongenital or acquiredCorrected with braces, Corrected with braces, exercises or operationsexercises or operations

Postural Problems: Lumbar Postural Problems: Lumbar LordosisLordosis

Most common conditionMost common condition

Characterized by "sway back" postureCharacterized by "sway back" posture

Results from weak abdominals and short hip Results from weak abdominals and short hip flexorsflexors

Lumbar Lumbar LordosisLordosis

Weak abdominals and short hip flexors tip the pelvis forward and increase back strain

Proper PostureProper Posture

Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment

Strategies for Strategies for Promoting Back HealthPromoting Back Health

Postural InfluencesPostural Influences

Physical InfluencesPhysical Influences

Behavioral InfluencesBehavioral Influences

Each of these Each of these categories is categories is described in described in subsequent slidessubsequent slides

Back Care Tips Back Care Tips -- PosturalPostural

When standing, keep the lower back flat When standing, keep the lower back flat (stand with one foot on a stool).(stand with one foot on a stool).

When sitting, avoid slouching.When sitting, avoid slouching.

When lying, keep knees and hips bent (avoid When lying, keep knees and hips bent (avoid lying on stomach).lying on stomach).

When sleeping, use a firm mattress.When sleeping, use a firm mattress.

Slouching Increases Slouching Increases Strain on Low BackStrain on Low Back

Slouching in a chair Slouching in a chair increases the increases the pressure on the pressure on the vertebral disks and vertebral disks and can lead to back can lead to back pain.pain.

Note: similar position Note: similar position of spine when of spine when bending over bending over

Back Care Tips Back Care Tips -- PhysicalPhysical

Strengthen abdominal muscles.Strengthen abdominal muscles.

Strengthen hip extensors.Strengthen hip extensors.

Stretch hip flexors.Stretch hip flexors.

Stretch hamstrings.Stretch hamstrings.

Swiss Ball ExercisesSwiss Ball Exercises

Back Health Tips Back Health Tips -- BehavioralBehavioral

Avoid hazardous exercises.Avoid hazardous exercises.

Avoid sudden jerky back movements.Avoid sudden jerky back movements.

Avoid improper lifting and carrying.Avoid improper lifting and carrying.

Poor Lifting TechniquePoor Lifting Technique

The poor leverage used here The poor leverage used here to lift a to lift a 50 lb box50 lb box causes causes extreme forces to be extreme forces to be imparted on the spine.imparted on the spine.

750 pounds750 pounds of tensile force of tensile force (pull away) on the muscles of (pull away) on the muscles of the low back.the low back.850 pounds850 pounds of of compressionalcompressionalforce (pull towards) on the force (pull towards) on the lumbar disks. lumbar disks.

Back Care Tips: Lifting and CarryingBack Care Tips: Lifting and Carrying

Stand close & assume a wide base.Stand close & assume a wide base.

Maintain normal Maintain normal lordoticlordotic curve & bend at the curve & bend at the hips and knees.hips and knees.

Keep object close to the bodyKeep object close to the body’’s s ‘‘center of center of gravitygravity’’..

Avoid Avoid hyperextendinghyperextending the neck or back when the neck or back when lifting.lifting.

Demonstration of Bad and Good Demonstration of Bad and Good Lifting TechniqueLifting Technique

ReferencesReferences

Corbin, C.B., Corbin, C.B., WelkWelk, G.J., Corbin, W.R., , G.J., Corbin, W.R., WelkWelk, K.A. (2008). , K.A. (2008). Concepts Concepts of Physical Fitness: Active Lifestyles for wellnessof Physical Fitness: Active Lifestyles for wellness (14(14thth ed.). ed.). New York, NY: McGrawNew York, NY: McGraw--Hill Publishers.Hill Publishers.

ResourcesResources

National Safety Council National Safety Council –– www.nsc.orgwww.nsc.orgOSHAOSHA

http://www.osha.gov/SLTC/healthcarefacilitiehttp://www.osha.gov/SLTC/healthcarefacilities/training/appendix.html#appendix_as/training/appendix.html#appendix_a