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

PREVENTION OF LOW BACK PAIN : Back Education for Workplace and Home PRESENTED AT BODIJA-ASHI BAPTIST CHURCH, IBADAN MARCH 10, 2013 Ibidunni Alonge Olumide Dada

WHY LOW BACK PAIN? 2 Knee Back Neck

WHAT IS LOW BACK PAIN? 3  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

What causes Back Pain? 4  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.

TIPS ON POSTURES AND LIFESTYLE MODIFICATION -STANDING/WALKING -SLEEPING -CHAIR/ SITTING -LIFTING/REACHING

Standing 6

Relieve pressure on the back.... 7  Standing for long periods put a lot of stress on 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 other, on a rail or some low object

Standing 2 8

Walking 9  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

SLEEPING 10

Not right !! 11

Not just right !!! 12

SLEEPING 2 13

SLEEPING 3 14

SLEEPING 4 15

SLEEPING 5 16 Supine Side lying

Good Mattress 17 Is firm not soft Does not sag Supports whole body

Caution & Maintaenance 18  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.

Back Education for Workplace and Home 19 CHAIR AND SITTING

Workstation 20  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 21  Poor sitting posture puts stress on the spine.  The back should be aligned against the back of 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 22

CHAIR AND SITTING 2 23  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 24

25

26

Ergonomic Chair 27  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 28  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 of 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 29

Why wrong for Workstation....? 30

What of this ?? 31

Still Plastic.....! 32

Good Chair 33

This has all..... 34

Chair and Sitting 4 35  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.

Micropause time 36

Stretch break, Workrave...... 37

Car Seats 38

Car Seats 39

LIFTING 40

Lifting Steps 41 From the floor and to the floor

The Wrong Way and The Right Way 42

Lifting Techniques 2 45 Push up with Keep the back the thighs straight... Squat and load close to the body

EVEN PREGNANT WOMEN DO LIFT!

When carrying twos.... 49 -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

50

51

Fetching from a well... 52

DON’T LIFT HEAVY WEIGHTS 53 No need to impress anyone

Use Machine e.g Trolley rather than lifting 54

Bathing 55 Even if it requires using a low stool to sit while taking your bath

Washing dishes, dresses..... 56 a foot rest

57 a foot rest

FITNESS 58 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.

Walking as Exercise 60  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.

Maintain good fitness level 61  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….???

PLEASE, REST YOUR BACK! 62

PLEASE, REST YOUR BACK! 63

If the BIKE were a BACK........ 64

Conclusion 65

The End 66