Understanding and Preventing Low Back

Pain

Health-Fit® Corporate Wellness

The Back Facts Relates to Everyone 80% Americans have debilitating

back pain Second only to the common cold for

missed days at work 30-40% increase in intradiscal

pressure during seated position. Majority of Americans have seated

dominate jobs.

Spinal Anatomy Spine-24 moveable segments,

sacrum and coccyx Spine

Protect Motion Shock Absorber Support and Stability

Kyphosis Lordosis

Loss of Curvature

Decrease Range of Motion Decrease Strength Muscle Imbalances Increase Chance of Injury Increase Disc Pressure NEUTRAL SPINE IS 16

TIMES STRONGER

Common Low Back Conditions Mechanical Low Back Pain Disc Related Pain: Disc Herniation vs Disc

Bulge Sciatica Piriformis Syndrome Myfoascial (Muscular Pain) Facet Syndrome Fibromyalgia Spinal Stenosis

DISC

Shock Absorbers or Weight Bearers Increases Range of Motion Maintain Curves Size of the Foramen Material

Annulus Fibrosus- Outer cartilage Nucleus Pulposes- Central

The Jelly Donut Analogy

Injured Disc Herniated Disc Flexion

Vertical Vs. Horizontal Chronic Sitting Standing 2xs Lying

down Bending 5xs

100 POUNDS to 500 POUNDS AM Vs. PM Feather Not a TV Stretching?

Lower Crossed Syndrome Lower Body Muscle Imbalance

Tight Hip Flexors Tight Low Back Weak Abdominals Weak Glutes

Related Pain Syndromes Low Back Pain Mid Back Pain Hip Pain Lower Extremity Pain Syndromes

WHEN TO HAVE YOUR PAIN EVALUATED?

WARNING SIGNS Chronic Back Pain

Greater 72 Hours Off and On for

weeks Acute with History

Worse in the Morning Brushing Teeth Shaving Washing Face

IMMEDIATE REFERAL Radiating Leg/Arm

Pain, Numbness, Tingling

Loss of ROM Weakness Past Medical History Loss of Bladder/Bowel Frank Trauma

Foot-Stability Ankle-Mobility Knee- Stability Hip- Mobility Lumbar (core)-

Stability Thoracic- Mobility Scapular- Stability Shoulder- Mobility

Alternating Pattern of Mobility & Stability

Yellow = Stability

Red = Mobility

Body Positioning and Spine Protection Proper Desk Ergonomics Sitting Posture Abdominal Bracing Power Zone Sternum Up

Neutral SpineHip Hinging

The Abdominal Brace

Abdominal Bracing- When all of your core muscles work together, a "Super Sti ffness" occurs, and all 3 layers of the abdominal wall are activated to protect and stabilize the spine and discs.

Without bending forward, contract the abdominal muscles (like you are about the get punched in your gut - feel them tighten with one hand) and the buttock muscles (as if you are holding in a bowel movement).

You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks.

The Power Zone Power Zone- The zone that will optimize lifting strength and injury reduction.

a. Bend your elbows at a 90-degree angle and you are in the “Primary Power Zone”b. The area up to the shoulders and down to the hips is acceptable.c. The more you can work in the “power zone” the less fatigue on your body.

Sternum Up

Sternum Up- Keeping the sternum up automatically sets the body into good posture and maintains:

a. Neutral Spine: Maintaining good spinal alignment decreases the stress placed on the spine and discs.

b. Hip Hinging: Bending at the hips, and not the low back, decreases the stress placed on the low back and increases strength & power.

The Cross Crawl

• Perform 2-3 Sets• 6-12 repetitions • Perform on each side

The Glute Bridge

2-3 Sets 8-12 Repetitions

The Standing Back Extension

1 Set 10 Second Hold 2-4 Repetitions

The Front Plank

1-3 Sets 30 second to 2 minute holds

Other Low Back Considerations

The Can Opener The Side Bridge

Brueger’s Posture Relief

The Micro-Break

POTENTIALLY DANGEROUS EXERCISES

Squats While Leaning Against Wall or Ball in Legs ABS- Roman Chair, Crunches, Hanging, Leg throws Back Stretches- Yoga? Hyperextension Apparatus- 45° Angle Good Mornings Leg Press- High Intrathecal Pressure Rotation- Russian Twists w/ Medicine Ball (ground) Standing VS. Sitting

The Ergonomics eLearning Center

Healthy Solutions for the Desk WorkerPodcast

Any Questions?