2. Back and Body Mechanics
Presented by Luke Wachewicz, PT
7/20/05

3. Preview… Ideal vs. Real Lifestyle change The body Proper mechanics
What to do with back pain
Function

4. Prevalence of Back Pain
85-90% of adult population will have back pain significant enough to miss work and/or see a doctor during their lifetime
Cost in U.S. >$50 billion/year
Leading cause of disability in people <45 years old
Second leading cause for visits to primary care physician offices

5. Prognosis
GOOD NEWS: In people with acute LBP (general population) 44% spontaneously recover activity tolerance within 1 week, 86% within 1 month, and 92% within 2 months
BAD NEWS: 70-90% recurrence rate, usually in first year

6. Causes of Back Pain Poor posture Faulty body mechanics
Stressful living and working habits
Loss of strength and flexibility
General decline in the level of physical fitness

7. Common Causes of Back Pain
Poor posture

8. Common Causes of Back Pain
Poor posture

9. Common Causes of Back Pain
Faulty body mechanics with daily activities

11. Anatomy 101
Neck, Mid-back, Lower back

12. Another Look
vertebrae, nerve roots, facet joints

13. Intervertebral Disks Absorbs shock, holds vertebrae together
Inner and outer layer (jelly doughnut)
Stability/Mobility
Stability=shock absorption/securing vertebrae
Mobility=increased lever arm=more movement and increased ability to create force (slinky)

14. Ligaments The “Glue” between Bones
Prevents excessive or abnormal movement

15. Spinal Musculature
Strong abdominal muscles help to support your lower back during lifting.
Strong thigh, hip, and buttock muscles =
less stress on your back

16. Muscles (cont) Back muscles primarily support the spine - postural
Back muscles are not designed for Lifting

17. Prevention is Key Maintain proper posture
Utilize correct body mechanics at all times
Maintain strength and flexibility
Exercise (avoid deconditioning)
Develop relaxation strategies (stress relief)

18. What is proper posture?
The position in which minimum stress is applied to each joint
If posture is correct, minimal muscle activity is needed to maintain the position
Maintain spine’s natural arch

19. Lifting Body Mechanics
Test the load
Maintain neutral spine
Wide base of support
Load close to body
Do not twist
Tight Abs with lift
Think before you lift
Lift with legs
Good communication if 2 or more involved
Clear area
Push rather than pull
Eliminate repetitive lifting duties if possible

20. Proper Lifting Techniques for Lifting Activities

21. Golfer’s Lift

22. Force through Spine

23. Power position

24. Stretch and Strengthen!
Pelvic Mechanics
hamstring flexibility
Deep Abdominals
Leg and Hip Strength
Backward Bending

25. Proper Stretching to Maintain Flexibility

26. Proper Strengthening to Maintain Spinal Support

27. Aerobic Conditioning 3-6 times/week for 15-45 minutes
Exercise at 55-85% max HR
Work fairly hard
Warm-up 5-10 minutes
The little things…

28. Stress Relief Strategies
Relaxation strategies (deep breathing, etc)
Adequate sleep
Avoid excessive caffeine
Don’t smoke
Massage (not a cure necessarily)

29. IS YOUR BACK AT RISK?
Do you always maintain your spine’s 3 natural curves?
Do you know which muscles to use when lifting?
Do you ask for help when you need it?
Do you organize steps in your head before you move?
Are you conscious of your body mechanics?

30. Do you have weak abdominal muscles?
Do you have tight hamstrings?
Are you out of shape?
Are you a smoker?
Do you often feel “stressed out”?

31. Be prepared for the unexpected
Prepare the area
Obstacles, equipment

32. My back aches. What do I do?

33. Initial Care Ice (20 minutes) Heat? Rest injured area Relax
Report to supervisor

34. Next Stage Start moving as soon as able Exercise carefully
Examine the incident
Review back care
Restore flexibility
Maintain balanced posture

35. If back pain persists: Schedule appointment with your doctor Meds
Referral to Physical Therapy (education, exercise, modalities)

36. Review Set up area Communicate Stabilize
Mechanics…natural curves, anterior tilt
Lift with power muscles/position
Hips, legs

37. Let’s Get Functional! Lifting Mopping, Sweeping General working area
Station, tool belts, difficult positioning
Don’t be afraid to look “out of place”

38. Questions?

39. THE END!
THANK YOU!