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 Straight back and abdominal drawing in 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 Arms by your side 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 et1166@txstate.edu