PRESENTED AT BODIJA-ASHI BAPTIST CHURCH, IBADAN

MARCH 10, 2013

Ibidunni AlongeOlumide Dada

PREVENTION OF LOW BACK PAIN:Back Education for Workplace and Home

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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.

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

TIPS ON POSTURES AND LIFESTYLE MODIFICATION

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Standing

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Relieve pressure on the back....

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

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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

SLEEPING 5

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Good Mattress

Is firm not softDoes not sagSupports whole body

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Caution & Maintaenance

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.

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CHAIR AND SITTING

Back Education for Workplace and Home

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Workstation

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.

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SITTING

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.

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CHAIR AND SITTING

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CHAIR AND SITTING 2

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

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Lumbar Rolls

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Ergonomic Chair

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 surfaceChair swivelsBackrest is adjustable for both height and

angleChair height is appropriate for the individual

and the work surface heightChair 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 positionChair upholstery is a breathable fabricFootrests are used if feet do not rest flat on

the floor.

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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

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Car Seats

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LIFTING

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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

EVEN PREGNANT WOMEN DO LIFT!

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When carrying twos....

-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...

53DON’T LIFT HEAVY WEIGHTS

No need to impress anyone

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Use Machine e.g Trolley rather than lifting

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Bathing

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

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Washing dishes, dresses.....

a foot rest

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a foot rest

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1TIMOTHY 4:8

For bodily exercise profi teth little: but

godliness is profi table unto all things, having promise of the life that now is, and of that which is to come.

FITNESS

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Walking as ExerciseAim 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

If your work (whatever

you are doing) is causing pain, do

something about it

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The End

Thank you for

the attention

!