Posture Body Mechanics and Back Pain Elaine Tsay
Posture, Body Mechanics, and Back Pain Elaine Tsay, SPT
Background Information � B. S. Kinesiology : University of Texas › Gymnastics : member and coach › Sports Coordinator for TASA
Background Information � Physical Therapy tech : Austin Regional Clinic � Doctor of Physical Therapy : Texas State University
Objectives � Prevalence and causes of back pain � Proper posture and body mechanics � Basic exercises
How Common is Back Pain? ?
How Common is Back Pain? ? � 50% of people that come in for physical therapy will present with low back pain � 80% of people have experienced or will experience back pain in their lifetime
Shocking Fact � The money spent on visits to doctor’s offices, clinics, surgery, and prescription medication for low back pain in 2005 was $86 billion › $86 billion on low back pain › $90 billion on cancer › $100 billion on diabetes
What Causes Back Pain?
Most Common Causes of Back Pain � Muscles � Ligaments � Tendons � Nerves � Disc Herniation
Back Pain Facts � Discs will degenerate over time › EVERYBODY will have degenerative discs with increasing age › DOES NOT indicate that you will have pain � Back pain is usually due to repeated stress › Exceptions include �Motor vehicle accidents (blunt force trauma) �Fractures due to fall �Nerve root impingement
Back Pain Myths � Myth : Imaging is helpful in managing back pain patients � Positive findings on x-rays and MRIs do not necessarily indicate causes of back pain � Increased risk of cancer with imaging
Asymptomatic Patients With Positive Imaging Results
What Does This All Mean?
Prevention � Proper posture and body mechanics can help prevent back pain from occurring � Prevention › Save money and time
Prevention � Proper posture and body mechanics limit stress load on back › › 25% laying down 100% standing 140% sitting 150% leaning forward › 180% sitting and leaning forward
Posture � Proper posture can help prevent back pain › Can also prevent pain in the �Neck �Shoulder �Arms and wrists �Hip �Knees �Ankles and feet
Posture
Poor Standing Posture � Head tilted forward � Shoulders rotated forward � Hips sticking out in front � No curvature in low back
What Does Proper Standing Posture Look Like?
Proper Standing Posture � Ears in line with shoulders, head of the femur, and middle of the knee GOOD!!
What About Sitting Posture?
Poor Sitting Posture
Proper Sitting Posture
Proper Sitting Posture � Knees bent ~ 90° � Knees should be slightly lower than hips � Back straight while maintaining curvature of low back � Elbows bent ~ 90° � Wrist and hands should be slightly lower than elbows
Proper Sitting Posture
Foot Rests
Ergonomic Chairs
Chair Cushions
Back Cushions
Back Support
Proper Lifting Body Mechanics
Base of Support � Base of support is the distance in between your feet � Approximately hip width apart � Wider base of support means more stable
Staggered Stance � Stagger your stance (one foot slightly in front of the other) for an increased base of support
No Bending From the Back POOR GOOD – straight back
No Bending from Waist POOR GOOD – straight back
Close to Your Body
Proper Lifting Technique � Staggered stance for wide base of support � Make sure object is close to your body � Keep your back straight � USE YOUR LEGS!!
Proper Lifting Technique
Exercises
Core Exercises � Abdominal drawing in (TA) � Quadruped (multifidus and erector spinae)
Abdominal Drawing In � TA’s are the deepest core muscle and help protect the back
Abdominal Drawing In � Lay on back with knees bent and feet flat � Flatten back out � Without moving hips, legs, or holding breath, draw-in muscles and hold � Hold for 5 seconds � Repeat 10 times : 5 times a day
Abdominal Drawing In
Quadruped � Multifidus and eretor spinae are also core muscles that help protect the back
Quadruped � Hands and knees › Knees separated comfortably � Straight back and abdominal drawing in
Quadruped Progression � Assume quadruped position � Slowly lift one arm keeping the back and hips straight
Posture Exercises � Chin tucks � Scapular retractions � Pelvic tilts � Bridging
Chin Tucks � Laying down, sitting, or standing � Eyes level � Hands under chin � Tuck chin slightly down and move head slightly upwards › DO NOT tuck chin into chest � Hold for 5 -10 seconds and relax for 5 -10 seconds � Repeat 10 times : 5 times a day
Chin Tucks
Scapular Retractions � Laying, sitting, or standing › Can be done together with chin tucks � Arms by your side � Bring shoulder blades together and hold � Hold 5 -10 seconds, relax for 5 -10 seconds � Repeat 10 times : 5 times a day
Scapular Retractions
Pelvic Tilts � Lay on back with knees bent and feet flat � Flatten out back without using legs (just from the pelvis) � Rock back and forth with the pelvis ONLY � 10 repetitions : 5 times a day
Pelvic Tilts
Bridging � Lay on back with knees bent and feet flat � Tighten glutes and lift hips off the surface � Keep glutes tight and bring hips back down to the surface and then relax � 10 repetitions : 5 times a day
Bridging
Tips for Temporary Back Pain Relief � Ice or heat as needed � Take some ibuprofen � Laying on back : lay with pillows under knees or knees propped up (flat back) � Laying on side : pillows in between knees � Laying on stomach : pillows under abdomen and hips
Laying on Back
Laying on Side
Laying on Stomach
Questions? ?
Contact Information et 1166@txstate. edu
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