How to Get and Keep a Healthy Back. Amy Eisenson, B.S. Exercise Physiologist

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "How to Get and Keep a Healthy Back. Amy Eisenson, B.S. Exercise Physiologist"

Transcription

1

2 How to Get and Keep a Healthy Back Amy Eisenson, B.S. Exercise Physiologist

3 Lesson Objectives Statistics of Back Pain Anatomy of the Spine Causes of Back Pain Four Work Factors Core Muscles Connection Tips for a Healthier Back Exercises and Posture Alternative Treatments

4 Statistics $90 Billion per year in healthcare expenses attributed to back pain year olds are the largest sufferers of back pain #1 cause of doctor visits each year that is not illness related.

5 Anatomy of the Spine Cervical Spine Thoracic Spine Lumbar Spine Sacrum and Coccyx The back has 2 main parts: the spine the back muscles

6 Anatomy of the Spine Normal vertebrae Normal Spinal column with ligaments

7 Anatomy of the Spine Normal vertebrae Normal Spinal column with ligaments

8 Anatomy of the Spine

9 Anatomy of the Spine Normal Disc Bulging Disc

10 Anatomy of the Spine Erector spinae- Group of muscles and tendons that runs vertically up the spinal column.

11 Anatomy of the Spine Multifundus- Consists of a number of fleshy and tendinous fasciculi, which fill up the groove on either side of the spinous processes of the vertebrae, from the sacrum to the axis.

12 Symptoms of Back Pain Persistent aching or stiffness from neck to hips Sharp, localized pain in the neck, upper back, or lower back Chronic ache in the middle or lower back, especially after sitting for long periods Pain that radiates from the low back to the buttock, down the thigh and into calf and toes Inability to stand straight without having severe spasms in the lower back

13 Types of Back Pain Muscle spasm Can occur by awkward movement, twisting, or even a sneeze Disk Degeneration With age the disk lose water and become stiffer and lose their cushion Injury due to an accident Can effect the facet joints, tail bone or injure the discs themselves Can lead to chronic pain Congenital abnormalities of the spine

14 Types of Back Pain Sciatica Pain, burning or tingling in the rear of the leg made worse by sitting Can lead to weakness, numbness and difficulty moving the leg or foot Bulging Discs Also called herniated, or ruptured Spinal Degeneration Spondylosis (arthritis between the joints), Spondylolisthesis (vertebra slippage), spinal stenosis (narrowing of the canal)

15 Common Factors for Development of Back Pain Poor Posture Muscular Imbalances Inflexibility Sitting for long periods of time Improper lifting techniques Repetitive use injuries Stress

16 Four Work Related Factors 1. Force- Exerting too much force on your back. If your job is physical in nature, you might face injury with heavy and/or improper lifting. 2. Repetition- The number of times you perform a certain movement. Overly repetitious tasks can lead to muscle fatigue or injury. Poor ergonomics and workstation layout is a primary cause. 3. Posture- Refers to your position when sitting, standing, or performing a task. In general your body can tolerate one position for about 20 minutes before needing to adjust. 4. Stress- Pressures at work and home can increase your stress levels and lead to muscle tension and tightness, which in turn lead to back pain.

17 Treatment of Common Back Pain Most low back pain can be treated with conservative therapy including: Ice and Heat- 20 minute cycles Anti-Inflammatory if recommended by your MD. Exercise- Resuming exercise as soon as possible has best results Stretching- Moving a joint through its full ROM Strengthening- All core muscles through a variety of modalities Keep your weight in check- extra weight increases the stress on the joints

18 Core Connection The core is traditionally assumed to originate most full-body functional movement, including most sports. The core is the body s center of gravity In addition, the core determines to a large part a person's posture. The core muscles align the spine, ribs, and pelvis of a person to resist a specific force, whether static or dynamic.

19 Muscles of the Core Muscles of the Core Abdominals Rectus Abdominis assists with posture and respiration Internal and External Obliques- torsion of the abdominal cavity, twisting, and exhalation Transverse Abdominis core stabilizer, posture, align spine, chest and pelvis stability Pyramidalis

20 Muscles of the Core Pelvic Floor Erector Spinae Multifundus Latissimus Dorsi Glutieus Maximus Trapezius Hip flexors

21 Tips for a Healthier Back Strengthen your Core #1 way of reducing chronic back pain Pay attention to posture Lift properly Adjust your workspace STRETCH Wear comfortable-low heeled shoes Control body weight Quit smoking (reduces blood flow to the spine)

22 Exercises to Strengthen the Back Should Include strength, endurance, control and power Utilize all the muscles of the core. Use a full range of motion Use resistance- body weight or other Use a variety of body positions Examples: Yoga, Pilates, Tai Chi, functional training

23 Posture

24 Posture Standing Posture- Don t slouch or stand swaybacked. These can lead to muscle fatigue and injury

25 Posture Standing Posture- Don t slouch or stand swaybacked. These can lead to muscle fatigue and injury If you stand for long periods of time, occasionally rest one floor on a stool or small box. Hold reading material at eye level. Don t bend forward to do deskwork

26 Posture

27 Sitting Posture Posture

28 Sitting Posture Posture Choose a chair that supports your back or use a towel or pillow if needed Feet should be flat on the floor or on a stool Remove bulky objects like your wallet from your back pockets Keep your chair on a flat surface. Make sure a floor mat in under your chair Keep your shoulders back when sitting and don t wear them as earrings

29 Workstation Setup 1. Support the S-curve in your back with a properly adjusted chair 2. Height of the chair should have elbows at a 90 angle and your feet flat on the floor or on a stool 2 1

30 Workstation Setup 3. Position your keyboard and mouse a. 4-6 inches from the edge of the desk b. Wrist should be kept straight while typing c. Mouse should be same distance as keyboard d. No twisting in the spine to reach keyboard or mouse 4. Screen should be level with the height of your eyes and the 3b distance to the tips 3a of your fingers 4 5. Take frequent breaks 3d 3c

31 Proper Lifting

32 Alternative Treatments Acupuncture Chiropractics Biofeedback Interventional therapy TENS (transcutaneous electrical nerve stimulation) Ultrasound Surgery

33 Oh my aching Back pain is the # 1 complaint for office workers There are easy activities you can do to relieve the pain. Strengthening and Stretching are two great places to start.

34 Questions

35 References Van Dusen, Allison, How to Prevent Back Pain at Work; Forbes, American Academy of Orthopedic Surgeons, Exercise Guide The Patient Education Institute. How to Prevent Back Pain; Mayo Clinic. Back Pain at Work: Preventing Aches and Pains; National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet:

Sciatica Yuliya Mutsa PTA 236

Sciatica Yuliya Mutsa PTA 236 Sciatica Yuliya Mutsa PTA 236 Sciatica is a common type of pain affecting the sciatic nerve, which extends from the lower back all the way through the back of the thigh and down through the leg. Depending

More information

Avoid The Dreaded Back Injury by Proper Lifting Techniques

Avoid The Dreaded Back Injury by Proper Lifting Techniques Avoid The Dreaded Back Injury by Proper Lifting Techniques If you ve ever strained your back while lifting something, you ll know the importance of lifting safely. Agenda Introduction About the Back The

More information

Lower Back Pain An Educational Guide

Lower Back Pain An Educational Guide Lower Back Pain An Educational Guide A publication from the Center of Pain Medicine and Physiatric Rehabilitation 2002 Medical Parkway Ste 150 1630 Main St Ste 215 Annapolis, MD 21401 Chester, MD 21619

More information

Office Ergonomics Manual

Office Ergonomics Manual Office Ergonomics Manual 1 This booklet has been prepared by the Environmental Health & Safety Office. For more information regarding ergonomics, stretches and other programs please visit our website at

More information

Injury Prevention for the Back and Neck

Injury Prevention for the Back and Neck Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and

More information

Lumbar Spinal Stenosis

Lumbar Spinal Stenosis Copyright 2009 American Academy of Orthopaedic Surgeons Lumbar Spinal Stenosis Almost everyone will experience low back pain at some point in their lives. A common cause of low back pain is lumbar spinal

More information

What are Core Muscles?... 2. A Healthy Lumbar Spine...3. What is Low Back Pain?...4. Rehabilitation...6. Stages of Rehabilitation...

What are Core Muscles?... 2. A Healthy Lumbar Spine...3. What is Low Back Pain?...4. Rehabilitation...6. Stages of Rehabilitation... Table of Contents What are Core Muscles?... 2 A Healthy Lumbar Spine...3 What is Low Back Pain?...4 Rehabilitation...6 Stages of Rehabilitation...7 Pain Management....................... 8 Heat/Ice What

More information

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator Body Mechanics The Back You Save Could Be Your Own Harriette Flavio, LCSW, Operations Manager Diane Adams, Volunteer Services Coordinator Back Safety Your back is the main supporting structure of your

More information

Introduction: Anatomy of the spine and lower back:

Introduction: Anatomy of the spine and lower back: Castleknock GAA club member and Chartered Physiotherapist, James Sherry MISCP, has prepared an informative article on the common causes of back pain and how best it can be treated. To book a physiotherapy

More information

Back Safety and Lifting

Back Safety and Lifting Back Safety and Lifting Structure of the Back: Spine The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae

More information

Low Back Pain Introduction What Are the Parts of the Spine? How Does Your Spine Change With Age?

Low Back Pain Introduction What Are the Parts of the Spine? How Does Your Spine Change With Age? Low Back Pain Introduction Back problems are common, affecting about 80 percent of adults at some time in their lives. Back problems may begin for many reasons including minor strains, sprains or injuries.

More information

Mike s Top Ten Tips for Reducing Back Pain

Mike s Top Ten Tips for Reducing Back Pain Mike s Top Ten Tips for Reducing Back Pain The following article explains ways of preventing, reducing or eliminating back pain. I have found them to be very useful to myself, my clients and my patients.

More information

BACK EXERCISES. To Promote a Healthy Back

BACK EXERCISES. To Promote a Healthy Back BACK EXERCISES To Promote a Healthy Back Knee-to-chest stretch Lower back rotational stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee

More information

HealthStream Regulatory Script

HealthStream Regulatory Script HealthStream Regulatory Script Back Safety Version: May 2007 Lesson 1: Introduction Lesson 2: Back Injury Lesson 3: Spinal Anatomy and Physiology Lesson 4: Safe Operation of the Spine Lesson 5: Preventive

More information

by Ellen Saltonstall and Dr. Loren Fishman

by Ellen Saltonstall and Dr. Loren Fishman 10 Yoga Poses for Low Back Pain Prevention by Ellen Saltonstall and Dr. Loren Fishman Introduction This series of poses is designed to prevent future back pain and also to relieve back pain that you may

More information

Workplace Ergonomics. Presented by Fiona Wolfenden & Tessie Phan

Workplace Ergonomics. Presented by Fiona Wolfenden & Tessie Phan Presented by Fiona Wolfenden & Tessie Phan Aim To provide the user with the knowledge and skills to: Ergonomically setup their workstation Perform correct pause stretch exercises 2 Ergonomics Workplace

More information

4731 Understanding And Controlling Ergonomic Risk Factors. Leader s Guide and Quiz

4731 Understanding And Controlling Ergonomic Risk Factors. Leader s Guide and Quiz 4731 Understanding And Controlling Ergonomic Risk Factors Leader s Guide and Quiz UNDERSTANDING & CONTROLLING ERGONOMIC RISK FACTORS INTRODUCTION Ergonomics can be complicated, but this program provides

More information

Preventing Overuse Injuries at Work

Preventing Overuse Injuries at Work Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

WHAT IS STENOSIS? DO I NEED SURGERY OR CAN POSTURAL THERPAY HELP?

WHAT IS STENOSIS? DO I NEED SURGERY OR CAN POSTURAL THERPAY HELP? WHAT IS STENOSIS? DO I NEED SURGERY OR CAN POSTURAL THERPAY HELP? Stenosis is a narrowing of the spinal canal. It usually occurs in the lower back (lumbar spine) or the neck (cervical spine) It occurs

More information

Temple Physical Therapy

Temple Physical Therapy Temple Physical Therapy A General Overview of Common Neck Injuries For current information on Temple Physical Therapy related news and for a healthy and safe return to work, sport and recreation Like Us

More information

Neck Injuries and Disorders

Neck Injuries and Disorders Neck Injuries and Disorders Introduction Any part of your neck can be affected by neck problems. These affect the muscles, bones, joints, tendons, ligaments or nerves in the neck. There are many common

More information

.org. Herniated Disk in the Lower Back. Anatomy. Description

.org. Herniated Disk in the Lower Back. Anatomy. Description Herniated Disk in the Lower Back Page ( 1 ) Sometimes called a slipped or ruptured disk, a herniated disk most often occurs in your lower back. It is one of the most common causes of low back pain, as

More information

Treatment Concepts for Degenerative Spinal Diseases PARADIGM SPINE

Treatment Concepts for Degenerative Spinal Diseases PARADIGM SPINE Treatment Concepts for Degenerative Spinal Diseases PARADIGM SPINE What You Need To Know About Your Spine It is important to understand the role of the spine, the changes that occur in your spine as your

More information

A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH)

A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH) A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH) Introduction Diffuse Idiopathic Skeletal Hyperostosis (DISH) is a phenomenon that more commonly affects older males. It is associated

More information

Your guide to a healthy back

Your guide to a healthy back SALEM SPINE CENTER Your guide to a healthy back Quick and easy tips to keep your back and neck healthy. Taking care of neck or back pain Take it easy If you think you ve hurt your back, ease up on the

More information

Lumbar Disc Herniation/Bulge Protocol

Lumbar Disc Herniation/Bulge Protocol Lumbar Disc Herniation/Bulge Protocol Anatomy and Biomechanics The lumbar spine is made up of 5 load transferring bones called vertebrae. They are stacked in a column with an intervertebral disc sandwiched

More information

Fact Sheet: Occupational Overuse Syndrome (OOS)

Fact Sheet: Occupational Overuse Syndrome (OOS) Fact Sheet: Occupational Overuse Syndrome (OOS) What is OOS? Occupational Overuse Syndrome (OOS) is the term given to a range of conditions characterised by discomfort or persistent pain in muscles, tendons

More information

Herniated Disk. This reference summary explains herniated disks. It discusses symptoms and causes of the condition, as well as treatment options.

Herniated Disk. This reference summary explains herniated disks. It discusses symptoms and causes of the condition, as well as treatment options. Herniated Disk Introduction Your backbone, or spine, has 24 moveable vertebrae made of bone. Between the bones are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep

More information

Acute Low Back Pain. What is low back pain? What are the risk factors? How does it occur?

Acute Low Back Pain. What is low back pain? What are the risk factors? How does it occur? What is low back pain? Almost everyone has back pain at one time or another. The pain may be in the center of the back or to one side, or even move down the leg. Symptoms may also include pain in the back

More information

he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great.

he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great. The Secret... T he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great. The secret is about good posture, which

More information

Computer Workstation Assessment Tool University of New Hampshire. Monitors

Computer Workstation Assessment Tool University of New Hampshire. Monitors Computer Workstation Assessment Tool University of New Hampshire Person evaluated Job Title Department Address Contact Number Date of evaluation Name of evaluator Check off the items that you observe to

More information

BACK PAIN: WHAT YOU SHOULD KNOW

BACK PAIN: WHAT YOU SHOULD KNOW BACK PAIN: WHAT YOU SHOULD KNOW Diane Metzer LOWER BACK PAIN Nearly everyone at some point has back pain that interferes with work, recreation and routine daily activities. Four out of five adults experience

More information

Back Owner s Manual A Guide to the Care of the Low Back

Back Owner s Manual A Guide to the Care of the Low Back Back Owner s Manual A Guide to the Care of the Low Back A Healthy Back Keeps You Moving Forward If back pain has you feeling down, you re not alone. Low back pain affects many of us. That s because we

More information

CHIROPRACTIC WELLNESS AWARENESS ONE FREE MASSAGE SESSION

CHIROPRACTIC WELLNESS AWARENESS ONE FREE MASSAGE SESSION CHIROPRACTIC WELLNESS AWARENESS Do you want to have a healthy body? Do you like to maintain your high energy level? Do you want to be stress-less? Do you like to be pain free? Please call Conrad Nieh D.C.

More information

Are you sitting safely?

Are you sitting safely? Are you sitting safely?... Avoiding musculoskeletal problems during your thesis write-up Dr Chris Williams Email: chris.williams@socsci.ox.ac.uk This session will cover: Risks of work-related upper limb

More information

The Importance of Proper Body Mechanics - Keeping Your Spine Healthy

The Importance of Proper Body Mechanics - Keeping Your Spine Healthy The Importance of Proper Body Mechanics - Keeping Your Spine Healthy Body mechanics is a term used to describe the ways we move as we go about our daily lives. It includes how we hold our bodies when we

More information

BACK TO BACKS. A Guide to Preventing Back Injury

BACK TO BACKS. A Guide to Preventing Back Injury BACK TO BACKS A Guide to Preventing Back Injury Bad Backs Are Bad Business Most Americans will have a back injury sometime during their lives. And many hours at work, home, and play are lost to bad backs.

More information

HealthStream Regulatory Script. Ergonomics. Version: [May 2006]

HealthStream Regulatory Script. Ergonomics. Version: [May 2006] HealthStream Regulatory Script Ergonomics Version: [May 2006] Lesson 1: Introduction Lesson 2: Basics of Ergonomics Lesson 3: Musculoskeletal Disorders Lesson 4: Healthy Habits 2006_05_Ergonomics.doc 1

More information

Preventing & Treating Low Back Pain

Preventing & Treating Low Back Pain Preventing & Treating Low Back Pain An Introduction to Low Back Pain Low back pain is the number two reason that Americans see a health care practitioner second only to colds and flu. While most people

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders

ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders This easy-to-use Leaders Guide is provided to assist in conducting a successful presentation. Featured are: INTRODUCTION: A brief description

More information

Cervical Spondylosis (Arthritis of the Neck)

Cervical Spondylosis (Arthritis of the Neck) Copyright 2009 American Academy of Orthopaedic Surgeons Cervical Spondylosis (Arthritis of the Neck) Neck pain is extremely common. It can be caused by many things, and is most often related to getting

More information

Patient Information. Anterior Lumbar Interbody Fusion

Patient Information. Anterior Lumbar Interbody Fusion Patient Information Anterior Lumbar Interbody Fusion Table of Contents Anatomy of the Spine 2 The Healthy Spine 3 General Treatment Options 4 General Conditions of the Lumbar Spine 5 What is Spondylolisthesis?

More information

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace.

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace. Workplace safety: lifting One of the biggest concerns in the workplace is lifting and loading. When you lift something, the load on your spine increases and your spine can only bear so much before it is

More information

X-Plain Back Exercises Reference Summary

X-Plain Back Exercises Reference Summary X-Plain Back Exercises Reference Summary Introduction Back pain is one of the most common medical problems in the U.S. It affects most people at least once in their lifetime. If not taken seriously, back

More information

Patient Guide. Sacroiliac Joint Pain

Patient Guide. Sacroiliac Joint Pain Patient Guide Sacroiliac Joint Pain Anatomy Where is the Sacroiliac Joint? The sacroiliac joint (SIJ) is located at the bottom end of your spine, where the "tailbone" (sacrum) joins the pelvis (ilium).

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Back Pain: Your guide to prevention and relief

Back Pain: Your guide to prevention and relief Back Pain: Your guide to prevention and relief Back pain is a common condition that will be experienced by most people at some point during their lifetime. Luckily, back pain is usually not serious. Though

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

.org. Cervical Radiculopathy (Pinched Nerve) Anatomy. Cause

.org. Cervical Radiculopathy (Pinched Nerve) Anatomy. Cause Cervical Radiculopathy (Pinched Nerve) Page ( 1 ) Cervical radiculopathy, commonly called a pinched nerve occurs when a nerve in the neck is compressed or irritated where it branches away from the spinal

More information

A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH)

A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH) A Patient s Guide to Diffuse Idiopathic Skeletal Hyperostosis (DISH) 228 West Main, Suite C Missoula, MT 59802 Phone: info@spineuniversity.com DISCLAIMER: The information in this booklet is compiled from

More information

Office Ergonomics. University of Windsor Office of Health and Safety

Office Ergonomics. University of Windsor Office of Health and Safety Office Ergonomics University of Windsor Office of Health and Safety Agenda Ergonomics and its purpose Injury risk factors Reducing risk factors in the office Preferred seated posture Workstation adjustment

More information

Pilates for Kyphosis A BASI Pilates program designed to help correct thoracic kyphosis

Pilates for Kyphosis A BASI Pilates program designed to help correct thoracic kyphosis Pilates for Kyphosis A BASI Pilates program designed to help correct thoracic kyphosis 1 Lucy Penrose 19/01/2014 Wimbledon UK, April 2013 Abstract Kyphosis refers to an exaggerated curve in the thoracic

More information

Female Posture Related Headaches

Female Posture Related Headaches Female Posture Related Headaches The Problem: Poor posture, slouching, even the weight from large breasts may cause continuous strain on neck and shoulder muscles Painful sensations especially when chronic

More information

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet

More information

Lumbar Spinal Stenosis

Lumbar Spinal Stenosis Nader M. Hebela, MD Fellow of the American Academy of Orthopaedic Surgeons http://orthodoc.aaos.org/hebela Cleveland Clinic Abu Dhabi Cleveland Clinic Abu Dhabi Neurological Institute Al Maryah Island

More information

Neck Pain Overview Causes, Diagnosis and Treatment Options

Neck Pain Overview Causes, Diagnosis and Treatment Options Neck Pain Overview Causes, Diagnosis and Treatment Options Neck pain is one of the most common forms of pain for which people seek treatment. Most individuals experience neck pain at some point during

More information

Back Injury Prevention. For the Landscaping and Horticultural Services Industry

Back Injury Prevention. For the Landscaping and Horticultural Services Industry Back Injury Prevention For the Landscaping and Horticultural Services Industry Back Injury Prevention Contents Introduction What s Inside?... 3 Lesson 1 Understand Your Back and Back Pain... 4 Lesson 2

More information

Wall Push Ups. Chest (Pectoralis major)

Wall Push Ups. Chest (Pectoralis major) Chest (Pectoralis major) Wall Push Ups 1 Do not drop body towards wall fast or bounce in movements Do not lock the elbows at any time stop exercise if there is any sharp pain in joints or muscles 2 Wall

More information

.org. Cervical Spondylosis (Arthritis of the Neck) Anatomy. Cause

.org. Cervical Spondylosis (Arthritis of the Neck) Anatomy. Cause Cervical Spondylosis (Arthritis of the Neck) Page ( 1 ) Neck pain can be caused by many things but is most often related to getting older. Like the rest of the body, the disks and joints in the neck (cervical

More information

neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY

neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY Hello and welcome to the neck clas s Often people with neck pain respond well with a series of progressive exercises as well as posture and body mechanic

More information

Guidelines Ergonomics Program

Guidelines Ergonomics Program Guidelines Ergonomics Program Ergonomics is the science of workplace design that takes steps to make the job fit the person rather than the person fitting the job. The idea behind Ergonomics is to reduce

More information

Does the pain radiating down your legs, buttocks or lower back prevent you from walking long distances?

Does the pain radiating down your legs, buttocks or lower back prevent you from walking long distances? Does the pain radiating down your legs, buttocks or lower back prevent you from walking long distances? Do you experience weakness, tingling, numbness, stiffness, or cramping in your legs, buttocks or

More information

Is Your Neck Or Back Pain Caused By A Herniated Disc?

Is Your Neck Or Back Pain Caused By A Herniated Disc? Is Your Neck Or Back Pain Caused By A Herniated Disc? The bones in your spine are called the vertebrae. The vertebrae are held together and in place by ligaments and small discs that act as shock absorbers.

More information

There are four main regions of the back; the cervical (C), thoracic (T), lumbar (L), and sacral (S) regions

There are four main regions of the back; the cervical (C), thoracic (T), lumbar (L), and sacral (S) regions Low Back Pain Overview Low back pain is one of the most common disorders in the United States. About 80 percent of people have at least one episode of low back pain during their lifetime. Factors that

More information

Tim Hanwell BSc OST a view from the coalface

Tim Hanwell BSc OST a view from the coalface Tim Hanwell BSc OST a view from the coalface 1 osteopathic viewpoint treating employees with musculoskeletal symptoms back pain sports injuries neck pain nerve pain muscle/tendon pathologies joint pain

More information

Department of Defense Ergonomics Working Group Ergonomics Awareness

Department of Defense Ergonomics Working Group Ergonomics Awareness Ergonomics Awareness Welcome to the Ergonomics Awareness module. The purpose of the module is to explain the importance of ergonomics and the risks that can result when ergonomics principles are not applied

More information

Ergonomics is the science of adjusting environments, tasks, or procedures to fit you, the healthcare worker. When tasks or environments are not ergonomically designed, a hazard can be created. These hazards

More information

Coccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312

Coccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312 Information for patients Coccydynia (Coccyx Pain) Outpatients Physiotherapy Tel: 01473 703312 DPS ref: 4508-12(RP) Issue 1: February 2013 Review date: January 2016 The Ipswich Hospital NHS Trust, 2013.

More information

Pilates Rehabilitation for Bulging Disc in Lumbar Spine

Pilates Rehabilitation for Bulging Disc in Lumbar Spine Pilates Rehabilitation for Bulging Disc in Lumbar Spine Ashley Walker June 20, 2012 2011 Oakland, CA Abstract Every year millions of Americans suffer from low back pain as a result of bulging discs. This

More information

There's help for pregnant women and new mothers

There's help for pregnant women and new mothers There's help for pregnant women and new mothers Pregnancy shouldn t mean pain Pregnancy and new motherhood should be times of joy and promise not pain. Fortunately, times have changed since your mother

More information

Back and neck complaints

Back and neck complaints STUDENT HEALTH CENTRE Back and neck complaints 2 People who spend most of the day sitting down are at higher risk for back pains and chronic back complaints. Sitting positions are after all twice as taxing

More information

INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS:

INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS: LESSON TOPIC: AVERAGE TIME: BACK INJURY PREVENTION 30 Minutes INSTRUCTIONAL MATERIALS: REFERENCES: a. PAEC School Safety Manual b. Any locally produced Back Injury pamphlet TRAINING AIDS: a. Handout #1

More information

HYPERLORDOSIS & PILATES TREATMENT

HYPERLORDOSIS & PILATES TREATMENT HYPERLORDOSIS & PILATES TREATMENT Grace Tiangco 3/18/15 2012-2013 Abstract Sacramento/Mountain View Lordosis or Hyperlordosis is defined as a postural type in which the natural curves of the spine are

More information

THE LUMBAR SPINE (BACK)

THE LUMBAR SPINE (BACK) THE LUMBAR SPINE (BACK) At a glance Chronic back pain, especially in the area of the lumbar spine (lower back), is a widespread condition. It can be assumed that 75 % of all people have it sometimes or

More information

Lower Back Trauma: Pilates effect on Bulges of the Discs in the Lumber Spine

Lower Back Trauma: Pilates effect on Bulges of the Discs in the Lumber Spine Lower Back Trauma: Pilates effect on Bulges of the Discs in the Lumber Spine Cherry May CCTC BASI Course September 2014 - February 2015 The Pilates Clinic, Wimbledon Cherry May 1 Summary of research Lower

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Health at Work Exercises at the Office

Health at Work Exercises at the Office Health at Work Exercises at the Office This series of exercises are for anyone who spends long periods of time sat at a desk or in a car. These exercises are designed to mobilise joints and relax tension

More information

HealthStream Regulatory Script

HealthStream Regulatory Script HealthStream Regulatory Script Ergonomics Version: May 2008 Lesson 1: Introduction Lesson 2: Basics of Ergonomics Lesson 3: Musculoskeletal Disorders Lesson 4: Healthy Habits 1 Lesson 1: Introduction 1001

More information

What Causes Low Back Pain

What Causes Low Back Pain What Causes Low Back Pain Your back is a complex structure composed of bones, muscles, ligaments, tendons and discs the cartilage-like pads that act as cushions between the segments of your spine. Back

More information

Herniated Disk in the Lower Back

Herniated Disk in the Lower Back Nader M. Hebela, MD Fellow of the American Academy of Orthopaedic Surgeons http://orthodoc.aaos.org/hebela Cleveland Clinic Abu Dhabi Cleveland Clinic Abu Dhabi Neurological Institute Al Maryah Island

More information

Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet.

Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet. Psoas Syndrome The iliopsoas muscle is a major body mover but seldom considered as a source of pain. Chronic lower back pain involving the hips, legs, or thoracic regions can often be traced to an iliopsoas

More information

BACK PAIN CHRONIC / PERSISTENT

BACK PAIN CHRONIC / PERSISTENT BACK PAIN CHRONIC / PERSISTENT If you ve got back pain you are in good company because 4 out of 5 of us get back pain at some time. However, most bouts of back pain get better in a short time and simple

More information

Patient Guide to Neck Surgery

Patient Guide to Neck Surgery The following is a sampling of products offered by Zimmer Spine for use in Anterior Cervical Fusion procedures. Patient Guide to Neck Surgery Anterior Cervical Fusion Trinica Select With the Trinica and

More information

PILATES Fatigue Posture and the Medical Technology Field

PILATES Fatigue Posture and the Medical Technology Field PILATES Fatigue Posture and the Medical Technology Field Marybeth Kane May 2014 Course: 2014, Pacific Palisades, CA 1 ABSTRACT A medical laboratory scientist (MLS) (also referred to as a medical technologist

More information

Neck Pain Frequently Asked Questions. Moe R. Lim, MD UNC Orthopaedics (919-96B-ONES) UNC Spine Center (919-957-6789)

Neck Pain Frequently Asked Questions. Moe R. Lim, MD UNC Orthopaedics (919-96B-ONES) UNC Spine Center (919-957-6789) Neck Pain Frequently Asked Questions Moe R. Lim, MD UNC Orthopaedics (919-96B-ONES) UNC Spine Center (919-957-6789) Neck Pain Human Spine 25 bones Cervical (7) Thoracic (12) Lumbar (5) Sacrum Human Spine

More information

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP

STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

Advanced Back Injury Prevention

Advanced Back Injury Prevention Advanced Back Injury Prevention General Information There are literally thousands of books, manuals, videos, seminars, multimedia, and other training materials relating to back injury prevention. There

More information

Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position

Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position Modern Office Ergonomics Encouraging Healthy Movement from the Seated Position Figure 1 A static posture seldom seen. No one sits still In the real world there is no such thing as the office worker depicted

More information

Spondylolysis and Spondylolisthesis How Pilates Can Help Manage and Prevent Lower Back Pain

Spondylolysis and Spondylolisthesis How Pilates Can Help Manage and Prevent Lower Back Pain Spondylolysis and Spondylolisthesis How Pilates Can Help Manage and Prevent Lower Back Pain Lauren Lange September 24, 2012 Aptos, CA Abstract Back pain is among one of the most common ailments experienced

More information

Common Symptoms in the Office Environment and Proper Adjustments

Common Symptoms in the Office Environment and Proper Adjustments Common Symptoms in the Office Environment and Proper Adjustments Shoulder Stress Improper postures of the shoulders and neck, such as shrugging (hunching shoulders up toward the ears), abduction (holding

More information

Back Pain and Injury Prevention

Back Pain and Injury Prevention Historically Black Colleges & U Wellness News Winter 2011 Back Pain and Injury Prevention Most%people%will%experience%low%back%pain%at% least%once%during%their%lives.%back%pain%is%one%of% the%most%common%reasons%people%go%to%the%

More information

Information on the Chiropractic Care of Lower Back Pain

Information on the Chiropractic Care of Lower Back Pain Chiropractic Care of Lower Back Pain Lower back pain is probably the most common condition seen the the Chiropractic office. Each month it is estimated that up to one third of persons experience some type

More information

In this three part series, we will discuss the common causes of lower back pain, how to avoid it, and what to do if you experience it.

In this three part series, we will discuss the common causes of lower back pain, how to avoid it, and what to do if you experience it. My Aching Back! Lower Back Pain Part I: Structure and Problems Almost everyone experiences low back pain at some time. 80% of adults will experience lower back pain at some point in their lives. 1,2,3,5

More information

Back Dominant Pain Aggravated by Flexion Self-Management Programme

Back Dominant Pain Aggravated by Flexion Self-Management Programme Things to remember: Back Dominant Pain Aggravated by Flexion Self-Management Programme 1. Remain active throughout (i.e. walking, swimming, tai chi) 2. Schedule periods of activity with short periods of

More information

Disc Biacuplasty. Once the Procedure is Over, You Will: During the First 24 Hours, You Will: CONTENTS. Side Effects. Patient Discharge Instructions

Disc Biacuplasty. Once the Procedure is Over, You Will: During the First 24 Hours, You Will: CONTENTS. Side Effects. Patient Discharge Instructions Patient Discharge Instructions You have recently undergone a procedure called disc biacuplasty to treat your lower back pain. It was performed on your spinal disc level. Because the procedure involves

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Pilates, Back Pain, & The Tattoo Artist

Pilates, Back Pain, & The Tattoo Artist Pilates, Back Pain, & The Tattoo Artist Kelly Anne Daye August 2014 Austin, TX Abstract A tattoo artist spends his career in forward flexion 99% of the time. The clients are generally laying down or sitting

More information

Back Protection. Training Guide

Back Protection. Training Guide Back Protection Training Guide Use a Back Support Belt to Prevent Back Injuries Because of the incidious progression of back problems, it is always difficult to determine how a back problem began. If you

More information