1. Concepts of Fitness & Wellness 8e
McGraw Hill -
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.
© 2013 McGraw-Hill Companies. All Rights Reserved.
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2. Presentation Overview
Concepts of Fitness & Wellness 8e
McGraw Hill -
Presentation Overview
Anatomy & Function
Spine
Core Musculature
Causes of Back & Neck Pain
Good Posture
Good Body Mechanics
Back Health Tips
Discussion Activity
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3. Anatomy of the Spine and Core Musculature
Concepts of Fitness & Wellness 8e
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Anatomy of the Spine and Core Musculature
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4. Anatomy & Function of the Spine
Concepts of Fitness & Wellness 8e
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Anatomy & Function of the Spine
33 vertebrae
Cervical
Thoracic
Lumbar
Sacrum & Coccyx
Load bearing
Permits movement
Protects spinal cord
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5. Anatomy & Function of the Core Musculature
Concepts of Fitness & Wellness 8e
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Anatomy & Function of the Core Musculature
Part of integrated system that stabilizes spine
A 3-dimensional cylinder encompassing body’s center of gravity
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6. Function of Core Musculature
Concepts of Fitness & Wellness 8e
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Function of Core Musculature
Core muscles work to maintain the spine in a neutral postural zone (one in which the physiologic load on the spine is minimized)
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
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7. Causes and Consequences Of Back Pain
Concepts of Fitness & Wellness 8e
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Causes and Consequences Of Back Pain
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8. Causes & Consequences of Back & Neck Pain
Concepts of Fitness & Wellness 8e
Lab 11A Info
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Causes & Consequences of Back & Neck Pain
Backache is second only to headache as a common medical complaint
Most back and neck pain stems from lifestyle choices or life experiences
Nervous system and pain-sensitive structures contribute
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9. Causes & Consequences of Back & Neck Pain continued
Concepts of Fitness & Wellness 8e
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Causes & Consequences of Back & Neck Pain continued
Excessive stress and strain
Poor posture
Bad body mechanics & improper lifting techniques
Some exercises and movementsmicrotrauma
Example: carpal tunnel syndrome
Can also lead to herniated discs
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10. Potential Causes of Back or Neck Pain
Concepts of Fitness & Wellness 8e
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Potential Causes of Back or Neck Pain
Muscle tension
Arthritis
Bone spurs
Degenerated disk
Herniated disk
There is an increased risk of these conditions with age.
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11. Concepts of Fitness & Wellness 8e
McGraw Hill -
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
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12. Good Posture Is Important for Neck and Back Health
Concepts of Fitness & Wellness 8e
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Good Posture Is Important for Neck and Back Health
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13. Benefits of Good Posture
Concepts of Fitness & Wellness 8e
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Benefits of Good Posture
Aesthetic benefits
Important part of non-verbal communication
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
Various health problems associated with poor posture
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14. Concepts of Fitness & Wellness 8e
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What is Good Posture?
Minimal stress on the vertebral joints and supporting ligaments
Body segments balanced around the center of gravity
Bad Good
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15. Concepts of Fitness & Wellness 8e
McGraw Hill -
Causes of Poor Posture
Body alignment problems
Hereditary
Congenital and disease conditions
Environmental conditions
Poor fitness
Lack of knowledge
Bad habits
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16. Concepts of Fitness & Wellness 8e
McGraw Hill -
Proper Posture
Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment
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17. Elements of Good Standing Posture
Concepts of Fitness & Wellness 8e
Lab 11B Info
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Elements of Good Standing Posture
Head centered - chin level
Chest high - not strained
Shoulders down and back
Abdomen flat ("suck and tuck")
Knees straight and relaxed
Feet parallel and weight balanced
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18. Elements of Good Sitting Posture
Concepts of Fitness & Wellness 8e
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Elements of Good Sitting Posture
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19. Good Body Mechanics Is Important for Neck and Back Health
Concepts of Fitness & Wellness 8e
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Good Body Mechanics Is Important for Neck and Back Health
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20. Concepts of Fitness & Wellness 8e
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Body Mechanics
Applies mechanical laws and principles to the study of how the body can perform more efficiently and with less energy
As applied to back care, implies maintaining a neutral spine during activities of daily living
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21. Example of Good Body Mechanics
Concepts of Fitness & Wellness 8e
Example of Good Body Mechanics
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22. Concepts of Fitness & Wellness 8e
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Ergonomics
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)
One application is the design of effective computer workstations
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23. Impact from Repeated Use of “Bad Exercises”
Concepts of Fitness & Wellness 8e
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Impact from Repeated Use of “Bad Exercises”
Certain exercises or movements put the back at risk and should be avoided
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24. Guidelines for Safe Physical Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
Guidelines for Safe Physical Activity
With respect to care of the spine, many contraindicated movements involve the extremes of hyperflexion and hyperextension
“Safe” exercises - those performed with normal body posture, mechanics, and movement in mind
“Questionable” exercises - those that may violate normal body mechanics and place the joints, ligaments, or muscles at risk for injury
No harm may occur from doing the exercise once, but repeated use over time can lead to injury
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25. Guidelines for Effective Back Care
Concepts of Fitness & Wellness 8e
McGraw Hill -
Guidelines for Effective Back Care
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26. Risk Factors for Back Problems
Concepts of Fitness & Wellness 8e
Click for lab 11a info
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Risk Factors for Back Problems
Non-modifiable:
Family history (osteoporosis/joint problems)
Age
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
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27. Strategies for Promoting Back Health
Concepts of Fitness & Wellness 8e
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Strategies for Promoting Back Health
Postural
Physical
Behavioral
Each of these categories is described in subsequent slides
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28. Back Care Tips - Postural
Concepts of Fitness & Wellness 8e
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Back Care Tips - Postural
When standing, keep the lower back flat (stand with one foot on a stool)
When sitting, avoid slouching (see graphic on next slide)
When lying, keep knees and hips bent (avoid lying on stomach)
When sleeping, use a firm mattress
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29. Slouching Increases Strain on Low Back
Concepts of Fitness & Wellness 8e
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Slouching Increases Strain on Low Back
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
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30. Back Care Tips - Physical
Concepts of Fitness & Wellness 8e
Click for lab 11c info
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Back Care Tips - Physical
Strengthen abdominal muscles
Strengthen hip extensors
Stretch hip flexors
Stretch hamstrings
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31. Back Health Tips - Behavioral
Concepts of Fitness & Wellness 8e
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Back Health Tips - Behavioral
Avoid hazardous exercises
Avoid sudden jerky back movements
Avoid improper lifting and carrying
Click for more info
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32. Concepts of Fitness & Wellness 8e
McGraw Hill -
Summary
Back and neck pain are common
Postural, physical, and behavioral changes can improve back/neck health
Body mechanics, and safe exercises are important
Specific exercises are sometimes needed to prevent or help rehabilitate postural, neck, and back problems
End of presentation
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33. Supplementary Information
Concepts of Fitness & Wellness 8e
McGraw Hill -
Supplementary Information
Lab Information
Additional Graphics
Discussion Activity
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34. Lab 11a Information The Healthy Back Test
Concepts of Fitness & Wellness 8e
McGraw Hill -
Lab 11a Information The Healthy Back Test
Return to presentation
Complete the risk factor questionnaire to evaluate back health risks
The questionnaire includes demographic questions, behavioral questions, as well as scores from a back test and postural evaluations
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35. Lab 11b Information Evaluating Posture
Concepts of Fitness & Wellness 8e
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Lab 11b Information Evaluating Posture
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Have a partner perform a postural evaluation based on the criteria listed on the evaluation chart
Discuss any deviations that were moderate or severe and whether you feel the ratings were informative for you
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36. Lab 11c Information Logging Exercises for Back Care
Concepts of Fitness & Wellness 8e
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Lab 11c Information Logging Exercises for Back Care
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Based on results of Healthy Back Test, plan exercises to help improve your back fitness
Log your efforts to complete these exercises during the week
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37. Poor Lifting Technique
Concepts of Fitness & Wellness 8e
Poor Lifting Technique
McGraw Hill -
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
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38. Back Care Tips: Lifting and Carrying
Concepts of Fitness & Wellness 8e
McGraw Hill -
Back Care Tips: Lifting and Carrying
Stand close and assume a wide base
Maintain normal lordotic curve and bend at the hips and knees
Keep object close to the body’s ‘center of gravity’
Avoid hyperextending the neck or back when lifting
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39. Demonstration of Bad and Good Lifting Technique
Concepts of Fitness & Wellness 8e
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Demonstration of Bad and Good Lifting Technique
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40. Concepts of Fitness & Wellness 8e
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Swiss Ball Exercises
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41. Resistance Machine for Back Strength
Concepts of Fitness & Wellness 8e
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Resistance Machine for Back Strength
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42. Concepts of Fitness & Wellness 8e
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Discussion Activity
What movements do you think put your neck and back at risk?
Photo: Creative Commons Google Images
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