SPINAL HEALTH AND INJURY PREVENTION Produced by CBI Physiotherapy and Rehabilitation Centre Fort...
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![Page 1: SPINAL HEALTH AND INJURY PREVENTION Produced by CBI Physiotherapy and Rehabilitation Centre Fort McMurray Presented by Joel Wockner B.App.Sci (HMS)](https://reader036.fdocuments.us/reader036/viewer/2022062517/56649ee55503460f94bf49ba/html5/thumbnails/1.jpg)
SPINAL HEALTH AND INJURY PREVENTION
Produced by CBI Physiotherapy and Rehabilitation Centre Fort McMurray
Presented by Joel Wockner B.App.Sci (HMS)
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You will learn about…
• Common myths about back pain• Risks for back pain• Anatomy and posture• Common types of injuries• Prevention - adapted postures, correct
lifting/sitting postures• Exercise principles• Stretching exercises
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Myth or Fact• Arthritis is a disease that often attacks the
spine• Most back problems happen as a result of one
specific incident• Degenerative disc disease is a condition that
can be cured with proper treatment• If you have a ‘slipped disc’ you must have
surgery• If your back hurts you should rest until the pain
goes away• Most back pain is caused by heavy lifting• Back belts prevent injury
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PREVENTION
=
REDUCING KNOWN RISKS
So lets take a look at the risks
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Primary Causes of Back Pain
• Overexertion
• Repetition
• Poor Body Mechanics
• Whole Body Vibration
• Decreased levels of flexibility
• Decreased levels of physical fitness
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Anatomy
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Intervertebral Disc
Annulus Fibrosis
Nucleus
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Intervertebral DiscBACK FRONT
Neutral
Forward bending
Backward bending
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• Degeneration occurs as we age
• Our spine “wears out” gradually
• Discs dehydrate
• Our bones calcify further: Osteoarthritis
Degeneration changes that show on x-ray generally don’t correlate
with pain
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Common Spinal Conditions
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Review your day from arising to sleeping…
How many times do you forward bend vs. backward bend?
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3300 vs. 7 !!!
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Body Mechanics: Forces on the Back
• When you add in the 105 pounds of the average male human upper torso, you see that lifting a 10 pound object actually puts 1150 pounds of pressure on the lower back.
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The Hidden Load
6 ft tall, 180 lb.
FORCE = distance x load= 3 ft. x 90 lb. = 270 ft/lb.
Add 10lb lift x 10x force due to reach
= 1270 lb !
——— 3’ ————
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Cumulative Loading in Flexion• Disc bulges backwards
• Muscles can’t contract properly
• Back muscles are weaker than legs
• Hanging on ligaments/shearing
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Safe Lifting
Take the time to lift using correct body mechanics
USE YOUR LEGS!!!
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Twice the amount of force goes through the discs in sitting vs. standing
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Sitting increases disc compression especially when the lumbar curve is not well maintained
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When we maintain neutral posture…
• Our spine is aligned and moves smoothly
• We have less stress applied through our body
• We will experience less discomfort
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Test Your Standing Posture
• Ears over shoulders• Shoulders over hips• Hips over knees• Knees slightly bent
and not locked• Maintain normal
curves in spine
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BACK Biomechanical Principle
• B - Wide Base of support
• A - Aligned hips and shoulders
• C - Keep the load Close to your body
• K - Knees and 900 (buttocks back)
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Remember, your spine is on duty 24/7These principles apply at home, work
and play
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Benefits of Exercise
• Improves / maintains flexibility
• Improves / maintains strength
• Reduces stress
• Improves attitude
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Exercise Guidelines
• Consult family doctor• Start out easy• Increase gradually• Exercise regularly• A little pain is OK but should not linger• Neck exercises should not cause arm pain• Back exercises should not cause leg pain