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