Manpower

• By Derek Larsen

By Derek LarsenManpower Wellness Placement Student

Manpower

• ‘To put sitting into perspective, when you are standing up, each disc in your back is under 100 per cent of pressure. When you’re sitting, each disc is under 140 per cent of pressure. If you’re sitting and leaning forward, it’s 185 per cent,’ Kylie explains. ‘Lying on your back is only 25 per cent of pressure and on the side is 75 per cent. Lifting is 220 per cent.’ (http://nz.lifestyle.yahoo.com/b/new-idea-nz/1162/beat-back-pain-forever/)

– -healthy body can only tolerate staying in one position for about 20 minutes.– -Holding the same position slowly diminishes elasticity in the soft tissues (muscles

ligaments and tendons in the back

• Keep your head directly over the shoulders (i.e. “chest out, head back”)• * Keep the shoulders directly over the pelvis• Health Canada states that employees’ work performance can be improved by

4 -15 % through participation in regular physical activity.

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Seminar successes

• understand the factors contributing to low back pain

• become more aware of your body and relate this information to your situation

• learn some techniques to both stretch and strengthen the underlying muscles to help alleviate the causal pain and stress that develops into back pain

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Agenda

• ‘Back’ground• Causes• Anatomy• Being proactive• Stretches• Exercises• Questions

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Did you know?

• The back is a well-designed structure made up of bone, ligaments, muscles, spongy material and nerves.

• You rely on your back for nearly every move you make.

• The lower portion of you back experiences more physical stress than any other part of your body.

• As opposed to historical beliefs, the key to feeling recovering sooner following a back injury is to stay active

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‘Back’ground

• Back disorders are the most common form of ill health at work

• More than 80% of adults experience back pain at some point in their lives [1]

• In Canada, back injuries account for 44% of work-related injuries that require time away from work.

• Occurrence is most often between the ages of 30-50 years[2]

• No specific cause can be identified in approximately 85% to 90% of individuals with back pain.[3]

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Causes

2 categories

• Accidental

– Unexpected event triggers injury

– Muscle or ligament strain, Spinal disc

– injury, Vertebral damage

• Non Accidental

– Poor body mechanics (such as slouching

– in an office chair)

– Prolonged activity, repetitive motions, and

– fatigue are major contributors to these injuries)

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The ‘backbone’ of non accidental injuries

Applicable laws of muscle:

1. Muscles have antagonistic muscle pairs to perform the opposite function

2. When a muscle is lengthened, it becomes weak

3. When a muscle is weak, functionally synergistic muscles must assist and risk becoming overworked

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Anatomy of the usual suspects

The 4 abdominal core muscles• Transverse• Internal and External

obliques• Rectus Abdominus-Synergistically provideLower back stability in addition to flexion of the lumbar spine

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• Psoas Major– Hip flexion, straightens

the spine, turns pelvis down

Iliacus– Flexes, laterally rotates

the hip, turns pelvis down

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Glutes/Hamstrings• both function as

powerful hip flexors

and are attached to

the hip bone

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Postural vs Phasic muscles

Postural (static) Phasic (movement)Prone to hyperactivityFatigue-lateFaulty loading-shortening

Prone to inhibitionFatigue-earlyFaulty loading-weakening

Lumbar Erector SpinaeCervical Erector SpinaeQuadratus Lumborum

Thoracic Erector SpinaeRectus Abdominis

HamstringsIliopsoasRectus FemorisAdductorsPiriformisTensor Fasciae Latae

Vastus LateralisVastus MedialisGluteal Muscles

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1. Abdominals weaken due to lack of activation

2. Hip flexors, including the psoas and rectus femoris assist in maintaining upright posture

3. Psoas and rectus femoris become hyperactive and tighten

4. Pelvic muscles tighten, become dominant and pull on the lumbar spine

5. The increased lumbar curve causes PAIN

The typical chain of events

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Stretches for a limber Lumbar

• Psoas stretch-rest your knee on an elevated

surface, shift weight to front leg

and lunge the hips forward,

holding for 15-30s

• Piriformis stretch-Rest lower leg on top of other

Knee, pull bottom leg towards

chest, holding for 15-30s

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Exercises to end back pain

• Glute bridgeLie flact, knees bent, exhale while

engaging core, push hips off the ground

slowly. Inhale and bring hips back to floor.

Perform 12-15 repetitions

• Foot liftLie flat, knees bent, exhale while engaging

core and keeping the back stable, raise one foot a few inches off the

floor, keeping the knee bent. Inhale and bring your foot back to the floor.

Perform 12-15 repetitions

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Resources

• http://www.spine-health.com/wellness/ergonomics/ergonomics-workplace-overview• http://www.medicalnewstoday.com/articles/10002.php• http://www.healthyalberta.com/HealthyPlaces/738.htm• http://www.statcan.gc.ca/pub/82-619-m/2006003/4053542-eng.htm

• 1. Hicks GS, Duddleston DN, Russell LD, Holman HE, Shepherd JM, Brown A. Low back pain. The American Journal of the Medical Sciences 2002; 324 (4): 207–211.

• Wheeler AH, Stubbart JR, Hicks B. Pathophysiology of chronic back pain. eMedicine [Online]. Available at:

• http://www.emedicine.com/neuro/topic516. Accessed December 2004.• 2. National Institute for Neurological Disorders and Stroke. Low back pain fact sheet [Online].

Available at:• http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm. Accessed December 2004.• 3. van Tulder M, Koes B. Low back pain and sciatica: Chronic. Clin Evid 2002; 7: 1032–1048.