PREVENTION OF LOW BACK PAIN : Back Education for Workplace and Home - - PowerPoint PPT Presentation

PRESENTED AT BODIJA-ASHI BAPTIST CHURCH, IBADAN MARCH 10, 2013

Ibidunni Alonge Olumide Dada

PREVENTION OF LOW BACK PAIN:

Back Education for Workplace and Home

WHY LOW BACK PAIN?

Knee Back Neck

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WHAT IS LOW BACK PAIN?

Low back pain is pain that occurs in

the back of the body, below the twelfth rib and above the greater trochanter of the femur

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What causes Back Pain?

 Physical- Occupational risk factors: heavy

physical work; static work postures, bending, twisting and lifting; long-term exposure to whole-body vibration

 Individual: Poor posture, bad body

mechanics, overweight, not enough exercise.

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• STANDING/WALKING
• SLEEPING
• CHAIR/ SITTING
• LIFTING/REACHING

TIPS ON POSTURES AND LIFESTYLE MODIFICATION

Standing

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Relieve pressure on the back....

 Standing for long periods put a lot of stress

• n the back.

 Avoid standing in one position for too long.  Shift your weight now and then.  Stand with feet some distance apart  Stand with one foot resting higher than the

• ther, on a rail or some low object

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Standing 2

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Walking

 Try to walk tall, imagining that a string

attached to the crown of the head is pulling one up to the sky.

 Abdominal muscles with good

tone can help to support the spine from the front and reduce strain on the back

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SLEEPING

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Not right!!

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Not just right !!!

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SLEEPING 2

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SLEEPING 3

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SLEEPING 4

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Supine Side lying

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SLEEPING 5

Good Mattress

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Is firm not soft Does not sag Supports whole body

Caution & Maintaenance

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 One’s weight affects foam's firmness so one with

high density should be got

 New mattress should be rotated once a month

for first six months and thereafter every 2–3 months

 Two sided mattress should be alternately

flipped and rotated

 Folding and bending of the mattress should be

avoided if possible

 Replace mattress when no longer supportive.

CHAIR AND SITTING

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Back Education for Workplace and Home

Workstation

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Workstation should be designed/

modified to accommodate different physical dimensions and the requirements of the job.

Eliminate or minimize twisting motions Ergonomically designed furniture can

reduce pain and injury thus:

increasing productivity, improving

morale and decreasing complaints.

SITTING

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 Poor sitting posture puts stress on the spine.  The back should be aligned against the back

• f the seat.

 Headrest should support the middle of head.  Keep the shoulders straight and avoid

hunching forward.

 Make sure both feet are firmly resting on the

floor or a footrest.

CHAIR AND SITTING

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CHAIR AND SITTING 2

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Sit comfortably as close as possible to

your desk or table

Head straight with eyes looking foward Use a lower back support- a small

pillow or roll so as not to slump forward and maintain normal lumbar curvature as one gets tired

Use chairs with arm rests

Lumbar Rolls

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Ergonomic Chair

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 Thighs should be

horizontal, feet flat, firmly on the floor or footrest

 Avoid bucket-type seats  The seat should swivel

easily

 Seat height should

allow 90 degree angle at the elbows for typing

ERGONOMIC CHAIR CHECKLIST-

answer Yes or No

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 Chair has wheels suitable for floor surface  Chair swivels  Backrest is adjustable for both height and angle  Chair height is appropriate for the individual and the

work surface height

 Chair is adjusted so there is no pressure on the backs

• f the legs and feet are flat on the floor or foot rest

 Chair is adjustable from the sitting position  Chair upholstery is a breathable fabric  Footrests are used if feet do not rest flat on the floor.

Chair and Sitting 3

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Why wrong for Workstation....?

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What of this ??

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Still Plastic.....!

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Good Chair

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This has all.....

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Chair and Sitting 4

 NO MATTER HOW COMFORTABLE YOU

ARE IN YOUR SEAT, PROLONGED STATIC POSTURE IS NOT GOOD FOR YOUR BACK.

ALWAYS Stand, Stretch and

Stroll for at least two minutes every hour.

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Micropause time

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Stretch break, Workrave......

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Car Seats

Car Seats

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LIFTING

Lifting Steps

From the floor and to the floor

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The Wrong Way and The Right Way

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Lifting Techniques 2

Squat

Push up with the thighs Keep the back straight...

and load close to the body

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EVEN PREGNANT WOMEN DO LIFT!

When carrying twos....

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• When a lot is

needed divide into smaller parts whenever possible.

• Avoid twisting

the low back while lifting; instead, pivot with the feet.

• Distribute weight

evenly on each side of the body

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Fetching from a well...

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DON’T LIFT HEAVY WEIGHTS

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No need to impress anyone

Use Machine e.g Trolley rather than lifting

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Bathing

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Even if it requires using a low stool to sit while taking your bath

Washing dishes, dresses.....

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a foot rest

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a foot rest

1TIMOTHY 4:8

For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.

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FITNESS

Walking as Exercise

 Aim to leave the car behind, or at least park it a

bit further away, so that you at least have a short walk everyday.

 Try to get into a routine so that you gradually

get in the habit of walking a bit further and faster (say 15-30 min. at least 3 times a week).

 If you enjoy walking you may get a lot of

pleasure and benefit from walks. Make sure you start with short walks and gradually increase your distance.

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Maintain good fitness level

 Walking up slopes, swimming, cycling and

dancing are examples of activities.

 Choose what could be stuck with at least three

times a week.

 Find time that best suits and make it a regular

habit like brushing teeth.

 Joining an exercise class or a club may help

keep the exercises going and make it more fun.

 Can you make FITNESS a family

project….???

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PLEASE, REST YOUR BACK!

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PLEASE, REST YOUR BACK!

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If the BIKE were a BACK........

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Conclusion

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The End

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