How to Protect your Back

OXFORD PHYSICAL THERAPY CENTERS PRESENTS

“How To Protect Your Back”

Aaron Molloy PT, DPT, CSCS, COMT

OXFORD PHYSICAL THERAPY: HistoryOxford Physical Therapy Centers is a physical therapist owned facility committed to serving our neighbors. In operation since 1993, Oxford Physical Therapy Centers provide excellent, progressive care with the highest in standards of physical therapy care.

Our goal, as physical therapists, is to help the patient return to as normal a lifestyle as possible.

Our Mission Oxford Physical Therapy Centers lead in

musculoskeletal healthcare by serving, rehabilitating, and caring for the total patient and athlete. Our commitment is demonstrated by engaging in education, advancing our profession, and acting as a resource to our community.

“Begin...with the end in mind”

...represents Oxford Physical Therapy Centers philosophy of care. From the first visit, our first priority is the patient’s return back to an active lifestyle. Whether it be competitive athletics, work, hobbies, or simply pain-free-living.

Objectives Provide an understanding of basic anatomy of the lumbar spine

Educate on proper postureExplain the benefits of maintaining proper posture especially for the lumbar spine

Go through some basic exercises and stretches which promote good posture

Lumbar SpineLow back pain occurs

frequently due to the loading and compression of the lumbar structures during dynamic activity.

The lumbar discs are vulnerable structures when lifting weights, especially in certain positions.

Patients can protect their low back by using proper body mechanics and recruiting core muscles for support.

Lumbar Spine: Closer Look

Common Back SymptomsShooting pain into one or both legs

Numbness, tingling, or ache

Persistent, achy pain

Pain that does not go away with change of position

Incontinence

What is “Core Stability”• Core stability is the coordinated effort of the deep

muscles of the trunk, pelvis, hips, abdominal muscles and small muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment.

It is important that core muscles have adequate endurance for all daily activity and equal strength for co-contraction to provide support.

What is the purpose of stabilizationActivate the deep trunk muscles

Support during dynamic movements

Static and isometric contractions

Muscles of the “Core”

Basic Stabilization Exercise“In and up” with the navelThis will recruit the Transverse Abdominal

muscles and activate the internal “corset.” This should be used with EVERY exercise,

not only to prevent back injury, but to promote proper form and performance of all dynamic activities

Body MechanicsFor the spine, good posture

generally means the spine is in a neutral position.

A neutral position means that the four normal curves of the spine are comfortably maintained.

An example would be avoiding arching the back when lifting to prevent excess lumbar lordosis and stress to the lumbar structures.

How to Achieve Proper Standing Posture

1. Hold your head up straight with your chin in

2. Earlobes in line with the middle of shoulders

3. Keep shoulders back4. Knees relaxed and

feet slightly less than shoulder width apart

5. Support the arches in your feet with good shoes

6.Tuck your stomach in7. Do not tilt your pelvis

forward

Proper Sitting Posture

What are the benefits of proper posture? As you make good posture the norm for you, you will also:

Minimize your risk of many neck and back problems.

Ensure that your joints don't wear abnormally, which can lead to arthritis.

Be able to use your muscles more efficiently, because your bones and joints will be in the correct alignment.

Prevent your spine from becoming fixed in an abnormal.

Experience fewer strains and pains.

Put less stress on the ligaments holding the spine's joints together.

Results of Proper Posture1. Keeps bones and joints in the correct alignment

so that muscles are being used properly. 2. Helps decrease the abnormal wearing of joint

surfaces. 3. Decreases the stress on the ligaments holding

the joints of the spine together. 4. Prevents the spine from becoming fixed in

abnormal positions. 5. Prevents fatigue because muscles are being

used more efficiently, allowing the body to use less energy.

6. Prevents backache and muscular pain.

Exercises to improve back stability“In and Up” with navalSingle Knee to chestPiriformis StretchAdduction Ball SqueezeAbduction with therabandProne PropTherapy Ball SquatTherapy Ball Series

Belly Button “In and Up”

http://3.bp.blogspot.com/_IxqDL2-cK1A/SczPEuvCrjI/AAAAAAAAABs/1iJqo5dL1OM/s1600-h/flatten_your_belly_1.jpg

Single Knee to Chest

Piriformis Stretch

Adduction Ball Squeeze

Abduction with Theraband

Prone Prop

Therapy Ball Squats

Therapy Ball Series

• Great for aches and pains• Powerful physiological effects• Produces analgesia• Reduces metabolic activity• Slows nerve conduction• Ice pack - 15 to 20 min•Ice Cup massage - 8 to 10 min

Ice

Montgomery CenterAaron Molloy PT, DPT, CSCS, COMT

11003 Montgomery Rd Suite ACincinnati, OH 45249

[email protected]

Thanks for your time

mailto:[email protected]

QUESTIONS

How to Protect your Back

Health & Medicine

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