Caring for your back.
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Introduction
This presentation will aim to explain:
- The importance of back care – not just at work, but also at home and at play
- How a few basic rules can make an important difference in how well your back performs, both on and off the job
The Importance of Back Care
Section 1
Back Pain
- Every day back pain and related (neuro-musculoskeletal) ailments affect millions of Canadians
- Back pain is one of the most common causes of lost time at work
- Low back pain affects 85% of the working population (1)
- Over 50 percent of sufferers find back pain affects their quality of life and limits recreational activities (2)
- Jill A. Hayden, Maurits W. van Tulder, Antti V. Malmivaara, and Bart W. Koes Annals 2005 142: 765-775. (in ) Meta-Analysis: Exercise Therapy for Nonspecific Low Back Pain
- SURVEY OF CANADIAN ADULTS:BACK PAIN Prepared for: The Canadian Chiropractic Association Prepared by: Environics Research Group Limited May 2003
Watch Your Back
- Back pain not only affects performance and reduces productivity at work, it affects quality of life
- Back pain frequently interferes with the ability of a person to perform and enjoy simple day-to-day tasks
- It also interferes with, and even prevents, participation in many important activities
- Pain may be associated with, or even be caused by, both work-related and non-work-related activities
Can you spot the risks at work?
- At work:
- Chef
- Construction Worker
- Lawyer
- Student
- Nurse
- Teacher
- Truck Driver
Can you spot the risks at play?
- At play:
- Computer gamer
- Cyclist
- Do it yourselfer
- Golfer
- Gardener
- Hiker
- Musician
A Healthy Back
- Your back supports you 24/7
- A healthy back is integral to your overall health and well-being
- We need to focus on some simple but important things in order to prevent injury to your back, and to keep your back strong and healthy
Basic Tips for a Healthy Back
Section 2
Basic Tips for a Healthy Back
- Keep things neutral (i.e. good posture)
- Give your back a break
- Warm up before activity
- Pack it light, wear it right (i.e. good packpacks)
Keep Things Neutral
- Keep a neutral spine - This is your back’s natural curve
- Practice good posture - Posture is important when standing, sitting, or sleeping
- Practice good technique - Keep your back as straight as possible when lifting and bending (see tips on next slide)
Tips for Lifting
- Bend at your knees, lift with your legs
- Hug the load - Holding loads close to the body reduces strain on back muscles and the trunk
- Flex your abs - Contracting or bracing abdominal muscles improves spinal stability
- Do not twist - Twisting decreases back stability and increases likelihood of injury; try to pivot with your feet rather than twisting the body
Tips for Bending
- Keep a neutral spine - Again, bend at your hips or knees but lift with your legs
- Stabilize - Keep feet apart for stability and balance
- Support - Support your weight with a hand, especially when crouching
Give Your Back a Break
- Any body position can cause discomfort and fatigue if maintained for long periods of time
- Take frequent breaks, regardless of the task or activity
- Varying movements is especially important when engaged in repetitive tasks such as:
- Typing
- Snow shovelling
- Standing and sitting
Tips for Posture when sitting: the Do list
Do:
- Sit close to your work
- Sit on a chair low enough to just place feet flat on floor
- Have a chair support your lower back in a slightly arched position
- Organize your work station to avoid repetitive bending, twisting and reaching
- Use arm rests to reduce stress to the upper body and neck
Tips for Posture when sitting: the do not list
Do Not:
- Slump while sitting – your lower back should be supported and in a neutral position
- Lean forward and/or downward to reach work
- Sit for long periods of time without getting up
- Sit on the floor
- Cradle the phone in the crook of your neck
Warm Up Before Activity
- Warming up and preparing properly before participating in physical activities can:
- Reduce likelihood of injury
- Increase strength and flexibility
- Reduce muscle tension and stress
- Facilitate movement and increase range of motion
Tips for Warm Up and Preparation
- Preparation is especially important when learning a new sport or starting a new exercise routine
- Select the right clothing and footwear
- Remember to stretch:
- Appropriately for the sport or activity
- Gently to avoid strain
Pack it Light, Wear it Right
- Heavy loads and improper use of bags are a growing source of strain and injury
- Computer and briefcases
- Purses and carry-on bags
- Backpacks
- Young children are especially vulnerable, so make sure they pack their backpacks correctly (3)
3. Pack it Light and Wear it Right – Developed by Tara Tasker as part of a multi-disciplinary project
conducted by the Queens University Ergonomic Research Group
Summary
- Following these simple tips and techniques can help you maintain a healthy back
- Remember, if you experience back pain:
- Take it easy
- Seek appropriate care
How Can Chiropractic Care Help?
Section 3
Chiropractic Care
- Chiropractors use manual therapies to treat neuro- musculoskeletal disorders, including:
- Acute and chronic injuries and conditions
- Back and neck pain, sciatica, headaches, chronic pain, osteoarthritis and many more
- Chiropractors also assist their patients with:
- Nutrition and exercise programs
- Lifestyle and work habits
About Chiropractic
- Chiropractic is a regulated health profession
- There are more than 6,000(4). chiropractors in Canada
- Each year more than 4 million Canadians visit a chiropractor (4).
- Chiropractors are primary health care professionals
- They are authorized to perform and communicate a diagnosis, and to use the title Doctor(5)
4. Miller W. Use of Alternative Health Care Practitioners by Canadians. Canadian Journal of Public Health 1997
5. Government of Canada Chiropractic Act, 1991
About Chiropractic
- Chiropractors consistently receive the highest patient satisfaction ratings because patients report:
- Chiropractors take the time to listen
- Chiropractors understand their condition
- Treatment was effective
- Chiropractors are back experts — and more, including extremity pain such as hips, knees, feet, shoulders, elbows, and wrists
We Have Got Your Back
- Taking care of your back is a full-time job
- Chiropractors can help
© Dr. Robert J. Evans 2011