Concept 11 Body Mechanics Posture Questionable Exercises Care
Concept 11 Body Mechanics: Posture, Questionable Exercises, & Care of the Back & Neck The health, integrity, and function of the neck and back are influenced by modifiable as well as nonmodifiable factors. Maintaining a healthy neck and back can be attained by using good posture, good body mechanics, and safe exercise technique. Mc. Graw-Hill © 2013 Mc. Graw-Hill Companies. All Rights Reserved.
Presentation Overview n Anatomy & Function – Spine – Core Musculature n Causes of Back & Neck Pain n Good Posture n Good Body Mechanics n Back Health Tips Discussion Activity 11 -2
ANATOMY OF THE SPINE AND CORE MUSCULATURE 11 -3
Anatomy & Function of the Spine n 33 vertebrae – Cervical – Thoracic – Lumbar – Sacrum & Coccyx n Load bearing n Permits movement n Protects spinal cord 11 -4
Anatomy & Function of the Core Musculature Part of integrated system that stabilizes spine n A 3 -dimensional cylinder encompassing body’s center of gravity n 11 -5
Function of Core Musculature n Core muscles work to maintain the spine in a neutral postural zone (one in which the physiologic load on the spine is minimized) n Two main types: – Mobilizers § More superficial § Produce movement – Stabilizers § Deeper § Local and global role Complex movements require integrated work by the core musculature Photo: Creative Commons Si-boards Google Images 11 -6
CAUSES AND CONSEQUENCES OF BACK PAIN 11 -7
Lab 11 A Info Causes & Consequences of Back & Neck Pain n Backache is second only to headache as a common medical complaint n Most back and neck pain stems from lifestyle choices or life experiences n Nervous system and pain-sensitive structures contribute 11 -8
Causes & Consequences of Back & Neck Pain continued n Excessive stress and strain n Poor posture n Bad body mechanics & improper lifting techniques n Some exercises and movements microtrauma – Example: carpal tunnel syndrome – Can also lead to herniated discs 11 -9
Potential Causes of Back or Neck Pain n Muscle tension n Arthritis n Bone spurs n Degenerated disk n Herniated disk There is an increased risk of these conditions with age. 11 -10
Causes 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 11 -11
GOOD POSTURE IS IMPORTANT FOR NECK AND BACK HEALTH 11 -12
Benefits of Good Posture n Aesthetic benefits – Important part of non-verbal communication n Allows body segments to be balanced – Helps maintain even distribution of force across the body – Helps improve shock absorption – Helps minimize the degree of active muscle tension required to maintain the posture n Various health problems associated with poor posture 11 -13
What is Good Posture? n Minimal stress on the vertebral joints and supporting ligaments n Body segments balanced around the center of gravity Bad Good 11 -14
Causes of Poor Posture n Body alignment problems n Hereditary n Congenital and disease conditions n Environmental conditions n Poor fitness n Lack of knowledge n Bad habits 11 -15
Proper Posture Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment 11 -16
Lab 11 B Info Elements of Good Standing Posture n Head centered - chin level n Chest high - not strained n Shoulders down and back n Abdomen flat ("suck and tuck") n Knees straight and relaxed n Feet parallel and weight balanced 11 -17
Elements of Good Sitting Posture 11 -18
GOOD BODY MECHANICS IS IMPORTANT FOR NECK AND BACK HEALTH 11 -19
Body Mechanics n Applies mechanical laws and principles to the study of how the body can perform more efficiently and with less energy n As applied to back care, implies maintaining a neutral spine during activities of daily living 11 -20
Example of Good Body Mechanics 11 -21
Ergonomics n Discipline that uses biomechanical principles to develop tools and workplace settings that put the least amount of strain on the body (Also called Human Factors Engineering) n One application is the design of effective computer workstations 11 -22
Impact from Repeated Use of “Bad Exercises” n Certain exercises or movements put the back at risk and should be avoided 11 -23
Guidelines for Safe Physical Activity With respect to care of the spine, many contraindicated movements involve the extremes of hyperflexion and hyperextension n “Safe” exercises - those performed with normal body posture, mechanics, and movement in mind n “Questionable” exercises - those that may violate normal body mechanics and place the joints, ligaments, or muscles at risk for injury n – No harm may occur from doing the exercise once, but repeated use over time can lead to injury 11 -24
GUIDELINES FOR EFFECTIVE BACK CARE 11 -25
Click for lab 11 a info Risk Factors for Back Problems n Non-modifiable: – Family history (osteoporosis/joint problems) – Age n Modifiable: – Postural: Poor postural habits – Physical: Poor fitness in low back area – Behavioral: Lifestyle behaviors § Dangerous exercises or movements § Frequent or improper lifting § Extended standing or extended sitting 11 -26
Strategies for Promoting Back Health Postural n Physical n Behavioral n Each of these categories is described in subsequent slides 11 -27
Back Care Tips - Postural n When standing, keep the (stand with one foot on a stool) n When lower back flat sitting, avoid slouching (see graphic on next slide) n When lying, keep knees (avoid lying on stomach) n When and hips bent sleeping, use a firm mattress 11 -28
Slouching Increases Strain on Low Back n Slouching in a chair increases the pressure on the vertebral disks and can lead to back pain Note: similar position of spine when bending over 11 -29
Click for lab 11 c info Back Care Tips - Physical n Strengthen abdominal muscles n Strengthen hip extensors n Stretch hip flexors n Stretch hamstrings 11 -30
Back Health Tips Behavioral n Avoid hazardous exercises n Avoid sudden jerky back movements n Avoid improper lifting and carrying Click for more info 11 -31
Summary n Back and neck pain are common n Postural, physical, and behavioral changes can improve back/neck health n Body mechanics, and safe exercises are important n Specific exercises are sometimes needed to prevent or help rehabilitate postural, neck, and back problems End of presentation 11 -32
Supplementary Information Lab Information Additional Graphics Discussion Activity
Return to presentation Lab 11 a Information n Complete The Healthy Back Test the risk factor questionnaire to evaluate back health risks n The questionnaire includes demographic questions, behavioral questions, as well as scores from a back test and postural evaluations 11 -34
Return to presentation Lab 11 b Information Evaluating Posture n Have a partner perform a postural evaluation based on the criteria listed on the evaluation chart n Discuss any deviations that were moderate or severe and whether you feel the ratings were informative for you 11 -35
Return to presentation Lab 11 c Information Logging Exercises for Back Care on results of Healthy Back Test, plan exercises to help improve your back fitness n Log your efforts to complete these exercises during the week n Based 11 -36
Poor Lifting Technique n The poor leverage used here to lift a 50 lb box causes extreme forces to be imparted on the spine. – 750 pounds of tensile force on the muscles of the low back – 850 pounds of compressional force on the lumbar disks 11 -37
Back Care Tips: Lifting and Carrying n Stand close and assume a wide base n Maintain normal lordotic curve and bend at the hips and knees n Keep object close to the body’s ‘center of gravity’ n Avoid hyperextending the neck or back when lifting 11 -38
Demonstration of Bad and Good Lifting Technique Return to presentation 11 -39
Return to presentation Swiss Ball Exercises 11 -40
Return to presentation Resistance Machine for Back Strength 11 -41
Return to presentation Discussion Activity What movements do you think put your neck and back at risk? Photo: Creative Commons Google Images 11 -42
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