sometimes, teaching can be such a pain in the neck!
TRANSCRIPT
Sometimes, Teaching Can Be Such a Pain
in the Neck!
Bones…Bones…and More Bones
33 Vertebrae7 cervical - “Neck”
12 thoracic - “Ribs”5 lumbar - “Low back”5 sacral/4 coccyx - “Tailbone” - fused into 1 bone
Cervical (neck) lordosis -inward-
Thoracic (rib) kyphosis -outward-
Lumbar (low back) lordosis -inward-
Intervertebral Disc Between each
vertebra Provide cushion
between vertebra Firmly attached to
each vertebra No such thing as a
“slipped disc”
Intervertebral Disc
The Cushion
Facet Joints 24 pair = 48 joints!
Allow movement of spine
Made of same “stuff” as all other joints
The Links
What Makes All Go ‘Round Muscles of the back
Spenius capitis Splenius cervicis Serratus posterior superior Serratus posterior inferior Iliocostalis lumborum Iliocostalis thoracis Iliocostalis cervicis Longissimus thoacis Longissimus cervicis Longissimus capitis Spinalis thoracis Spinalis Cervicis Spinalis Capitis Semispinalis thoracis Semispinalis cervicis Semispinalis capitis Multifidus Rotatores Interspinalis Intertransversarii Obliquus capitis inferior Obliquus capitis superior Rectus capitis posterior minor Rectus capitis posterior major Longus colli Longus capitis Rectus capitis anterior Rectus capitis lateralis Trapezius Rhombois Serratus anterior Levator scapula
“The more there is to mess up the more likely something will mess up.” 33 vertebra
+ 23 discs+ 48 joints (24 pair)+ 64 muscles (32 pair)+ 54 nerves (27 pair) 222 different things to break!
Murphy’s Law?!
“The numbers don’t lie… “back injury -- the number one reason
Americans miss work, after the common cold. Across the country in 1999, more than 420,000 people missed work because of back injury. Each lost an average of 6 days on the job.” U.S. Bureau of Labor Statistics.
8 out of 10 people will experience a back related injury.
Spring…too much…
Hyperlordosis Too much curve in the
spine Not enough stability Compresses Joints Examples
Standing for prolonged periods
Over weight Pregnant
Muscles: The Balancing Act
Big Belly Pregnant Overweigh
t People who
have to stand for prolonged periods
Tight Hip Flexors: Rotate pelvis down to front-causes too much arch in LB
Weak Gluts: Can’t help rotate pelvis back to take arch out of back
Weak Abs: Can’t help rotate pelvis back-causes too much arch in LB
Just say “No to
Crack”
Spring…Too little. Hypolordosis
Not enough curve in the spine
Not enough flexibility Abnormal pressure on
back of disc Examples
Sitting for prolonged periods
Poor posture Sleeping on too soft of
mattress
The Balancing Act: II “Flat Back”
Poor sitting posture
Slouching while standing
Poor lifting technique
Tight Gluts: Rotate pelvis backward, too much arch gone
Tight hamstrings: Rotate pelvis backward, to much arch gone
The “Good”, “Bad”, & “Ugly”
What’s a guy to do? Move!
If you stand for a long time… Sit Down once an hour for a few minutes
If you sit for a long time… Stand Up once an hour for a few minutes
If your belly’s big…Lose Weight!
If your legs are tight…Stretch!
If you have no butt…Exercise!
*tip* Use a timer to remind you to sit/stand once an hour
Oh…My poor back!
3 types of back problems Acute Chronic Recurrent
“I bent forward and picked up _______” Acute problems
Usually can pinpoint a time and/or incident
Usually localized in low back
Pain may vary from mild to extreme
Examples Muscle spasm Locked facet (joint)
“Crick in my neck” “Catch in my back”
Impinged facet “I drove 8 hours
straight”
Uh, Oh!
“I’m sorry, I can’t go _____ because of my bad back”
Chronic problems Problem that lasts
longer than 14 days Usually from “wear
and tear” May stem from an
acute problem Examples
Arthritis Degenerative disc Nerve inflammation
Same story...different day Recurrent Problems
Acute “flair ups” of chronic condition
Made worse by certain activities
Examples Sacroiliac Joint Problems
(SI) Where pelvis joins
the spine Can cause shooting
pain
Is there anything I can do? Sprained Ankle?
R.I.C.E. Rest.
Up to 7-10 days. Ice.
20 minutes every 2-3 hours while awake.
24-48 hours. Compression.
ACE wrap. Elevation.
Above heart level.
Hurt back? R.I.C.E.
Rest. Up to 7-10 days.
Ice. 20 min. every 2-3
hours while awake. 24-48 hours.
Controlled movement. Exercise
Knees side to side. SKC. DKC.
Easy Back Exercises Knees side to side
Lie flat Bend knees
Keep together Feet on floor Rotate knees side to
side Pain free range Let your hips roll
Repeat for 1-2 min.
Easy Back Exercises Single Knee to chest
Lie flat on back Bend knees
Keep feet on floor Grasp knee, pull to
chest *don’t hold your
breath* Repeat 5x each leg
Easy Back Exercises Double Knee to
chest Lie flat on back Bend knees
Keep feet on floor Grasp both knees,
pull to chest *don’t hold your
breath* Repeat 5x
Easy Back Exercises (Hamstrings/Gluts)
Easy Back Exercises Quads/Hip Flexors
Easy Back Exercises - Abs
Easy Back Exercises – Back Muscle
What a Pain in the Neck!
Cervical pain Same causes
as LB pain Muscular
imbalance Acute
injury Bad
posture Tension All the
above!
It’s a Little Known Fact…
The average human head weighs approximately 10-15 lbs.
About as much as a bowling ball!
Just Imagine…
Good Sitting Posture
Sit up Back straight
Slight curve in LB Shoulders pulled back Head over shoulders
Chin tucked in slightly
Comfortable, Huh?
What a Pain in the Neck!
Acute injury Treat same as acute injury to
LB i.e. LIKE A SPRAINED ANKLE!! Rest (10-12 days) Ice (24-48 hours) Controlled movement
Slowly rotate head from side to side in pain free range
Easy Neck Exercises
Easy Neck Exercises
“Ear to Shoulder”
More Easy Neck Exercises
“Chin to Chest”
Easy Neck Exercises
“Nose to Armpit”
More Neck/Back Exercises
“Arch Back Like a Cat”
Help With Your Posture…
Helps control/protect your LB
Allows you to pull your shoulders back
Huff and Puff…
Cardiovascular Conditioning Get OK from Dr. before starting any
CV conditioning program Don’t try to start where you should be
in 4 weeks Start with walking program before
running Stretch legs before starting Start at front door, walk specified time
out…then turn around and walk back
5 Week Interval Walking Program
S M T W Th F S
Wk 12
min
Stretch
3x3
2 min
Stretch
3x33
minOff
Wk 2 Off3
min
Stretch
3x33
min
Stretch
3x35
minOff
Wk 3 Off5
min
Stretch
3x35
min
Stretch
3x37
minOff
Wk 4 Off7
min
Stretch
3x37
min
Stretch
3x310
minOff
Wk 5 Off10
min
Stretch
3x310
min
Stretch
3x312
minOff
How Many Times Have I Heard This…
Proper lifting Plan ahead
Get help if heavy or awkward Feet shoulder width apart Bend knees
Majority of body weight on dominant/strong leg for balance
Back straight Head up “Lead with your head, not your butt” Keep load close to body Don’t twist body…move feet Practice with all items (light or heavy)
The Straw That Broke the Camel’s Back
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Oh No!
Tips and Tricks… Standing Activities
Periodically sit Shift weight from foot to foot Rotate pelvis/hips back occasionally Prop one foot up if possible Good shoes
Arch support Heel counter
Tips and Tricks… Sitting activities
Stand periodically 90-90 rule
Ankles bent to 90 degrees Knees bent to 90 degrees Hips bent to 90 degrees
Sit closer to work Top of computer monitor at eye level Lumbar support if needed
Tips and Tricks Sleeping
Supine (on back) Pillow under head
Not to big Pillow under knees
Prone (on stomach) Pillow under hips
(not stomach) Side lying
Pillow under head Pillow between
knees
The Bottom Line…
Sleep how you can get the most sleep!
Believe ½ of What You See, None of What you Hear…
You Need a Firm Mattress
You Need a Flat Pillow
All Waterbeds
are Bad Always Use Heat
Back Braces Make Your Back Weak
You Should Always Use a
Lumbar Support When Sitting
Sit-ups are Good for You
The Last Word…
Get plenty of rest Drink plenty of water Eat a balanced diet Maintain a healthy weight Get plenty of exercise Practice good form constantly When in doubt, Seek professional help
