Presentation Package for Concepts of Fitness and Wellness 6e Section IV: Concept 13: Body Mechanics,...

Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e

Section IV: Concept 13:Section IV: Concept 13:Body Mechanics, Body Mechanics,

Posture and Care of Posture and Care of the the

Back and NeckBack and Neck

2 Concepts of Fitness and Wellness 6e

Back FactsBack Facts

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

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


Back FactsBack Facts

Back pain is the most common cause Back pain is the most common cause of inactivity in the 45 and older age of inactivity in the 45 and older age group.group.

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


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

Muscle TensionMuscle Tension ArthritisArthritis Bone spursBone spurs Degenerated diskDegenerated disk Herniated diskHerniated disk

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

See image of spinal column


Causes of Back PainCauses 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


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


Risk Factors for Risk Factors for Back ProblemsBack Problems

Non-modifiable:Non-modifiable:– Family history (osteoporosis/joint problems)Family history (osteoporosis/joint problems)– AgeAge

Modifiable:Modifiable:– PosturalPostural:: Poor postural habits Poor postural habits– Physical:Physical: Poor fitness in low back area Poor fitness in low back area – Behavioral:Behavioral: Lifestyle behaviors Lifestyle behaviors

» Dangerous exercises or movements Dangerous exercises or movements » Frequent or improper liftingFrequent or improper lifting» Extended standing or extended sitting Extended standing or extended sitting

Click forlab 13a info

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 gravitythe center of gravity

Bad Good


Elements of Good Elements of Good Standing PostureStanding Posture

Head centered - chin levelHead centered - chin level Chest high - not strainedChest high - not 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

Click forlab 13b info

10

Concepts of Fitness and Wellness 6e

Causes of Poor PostureCauses of Poor Posture

HereditaryHereditary Poor fitnessPoor fitness Lack of knowledgeLack of knowledge Bad habitsBad habits

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Postural Problems:Postural Problems:Scoliosis Scoliosis

Most severe Most severe conditioncondition

Characterized by a Characterized by a curved spinecurved spine

Congenital or Congenital or acquiredacquired

Corrected with Corrected with braces, exercises or braces, exercises or operationsoperations

12


Postural Problems:Postural Problems:Lumbar LordosisLumbar Lordosis

Most common conditionMost common condition Characterized by "sway back" Characterized by "sway back"

postureposture Results from weak abdominals and Results from weak abdominals and

short hip flexorsshort hip flexors

13


Lumbar LordosisLumbar Lordosis

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

14


Proper PostureProper Posture

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

15


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

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Back Care Tips - PosturalBack Care Tips - Postural

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

When sitting avoid slouchingWhen sitting avoid slouching (see graphic on next slide)(see graphic on next slide)

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

When sleeping use a firm mattressWhen sleeping use a firm mattress

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Slouching Increases Slouching Increases Strain on Low BackStrain on Low Back

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

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

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Back Care Tips - PhysicalBack Care Tips - Physical

Strengthen abdominal musclesStrengthen abdominal muscles Strengthen hip extensorsStrengthen hip extensors Stretch hip flexorsStretch hip flexors Stretch hamstringsStretch hamstrings

Click forlab 13c info

Example of Swiss Ball Exercises

Example of Strength Machines

19


Back Health Tips - BehavioralBack Health Tips - Behavioral

Avoid hazardous exercisesAvoid hazardous exercises Avoid sudden jerky back movementsAvoid sudden jerky back movements Avoid improper lifting and carryingAvoid improper lifting and carrying

Click for more info

20


Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

Supplementary GraphicsSupplementary Graphics

Lab InformationLab Information

Additional GraphicsAdditional Graphics

22


Lab 13a InformationLab 13a InformationThe Healthy Back TestThe Healthy Back Test

Complete the risk factor questionnaire Complete the risk factor questionnaire to evaluate back health risks. to evaluate back health risks.

The questionnaire includes The questionnaire includes demographic questions, behavioral demographic questions, behavioral questions as well as scores from a questions as well as scores from a back test and postural evaluations.back test and postural evaluations.

Return to presentation

23


Lab 13b InformationLab 13b InformationEvaluating PostureEvaluating Posture

Have a partner perform a postural Have a partner perform a postural evaluation based on the criteria evaluation based on the criteria listed on the evaluation chart.listed on the evaluation chart.

Discuss any deviations that were Discuss any deviations that were moderate or severe and whether you moderate or severe and whether you feel the ratings were informative for feel the ratings were informative for you.you.


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Lab 13c InformationLab 13c InformationLogging Exercises for Back CareLogging Exercises for Back Care

Based on results of Based on results of Healthy Back Healthy Back TestTest, plan exercises to help improve , plan exercises to help improve your back fitness.your back fitness.

Log your efforts to complete these Log your efforts to complete these exercises during the week.exercises during the week.


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Poor Lifting TechniquePoor Lifting Technique

The poor leverage used The poor leverage used here to lift a here to lift a 50 lb box50 lb box causes extreme forces to causes extreme forces to be imparted on the spine.be imparted on the spine.– 750 pounds750 pounds of tensile force on of tensile force on

the muscles of the low backthe muscles of the low back– 850 pounds850 pounds of compressional of compressional

force on the lumbar disksforce on the lumbar disks

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Back Care Tips:Back Care Tips:Lifting and CarryingLifting and Carrying

Stand close and assume a wide baseStand close and assume a wide base Maintain normal lordotic curve and Maintain normal lordotic curve and

bend at the hips and kneesbend at the hips and knees Keep object close to the body’s Keep object close to the body’s

‘center of gravity’‘center of gravity’ Avoid hyperextending the neck or Avoid hyperextending the neck or

back when liftingback when lifting

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Demonstration of Bad and Demonstration of Bad and Good Lifting TechniqueGood Lifting TechniqueReturn to

presentation

Functions Functions of Spinal of Spinal Column Column

Load bearing Load bearing Permits Permits

movementmovement Protects spinal Protects spinal

cordcord


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Swiss Ball ExercisesSwiss Ball Exercises

See “On the Web” 13-3 for more on swiss balls


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Resistance Machines for Resistance Machines for Back StrengthBack Strength

See “On the Web”13-4 for more on MedX equipment or visit www.Medxonline.com


Presentation Package for Concepts of Fitness and Wellness 6e Section IV: Concept 13: Body Mechanics,...

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