Back Injury Prevention

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Back Injury Prevention

• Preservation of Human Resources through
  Prevention

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Work
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Fitness
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Home
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Cumulative Trauma Disorders

• Injuries that occur gradually to soft tissue
  structures due to frequent improper use of the
  bodyoveruse

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Risk Factors for Injuries

• PRIMARY RISK FACTORS
• Force
• Posture
• Compression
• Vibration
• Environment

• COMPOUNDING FACTORS
• Repetition
• Duration
• Psychosocial/Wellness Issues

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Synonomous Terms

• Repetitive strain injuries
• Overuse syndrome
• Repetitive motion injuries

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Common CTD Disorders

• Carpal Tunnel Syndrome
• Lateral Epicondylitis (Tennis Elbow)
• Medial Epicondylitis (Golfers Elbow)
• DeQuervains Syndrome
• Cubital Tunnel
• Shoulder Impingement
• Patellofemoral Pain
• Mechanical Low Back Pain

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General Signs Symptoms

• Pain
• Numbness
• Tingling
• Stiffness
• Weakness

• Hypersensitivity
• Cold Extremities
• Incoordination
• Self massaging

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CTDbelow the skin

• decreased blood flow
• nerve compression
• inflammation of tendons sheaths
• muscle strain/fatigue
• joint damage

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Neutral Joint Positions

• maintain optimal body
  positions
• get assistance
• adjust furniture
• use supports

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Making the Workstation Work

• Assume Optimal Posture
• Adjust Furniture
• Minimize Pressure Points
• Task Variation
• Rest Breaks

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Computers

• monitor at eye level, 24 away straight ahead
• elevated document holder
• footrests
• wrist rests
• adjust furniture
• keyboard/writing

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What is Normal Postural Alignment
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Learn The Curves

• cervical curves
• thoracic curves
• lumbar curves

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Correct the Curves
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Back Injuries
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Back Facts

• 96 of low back injuries resolve spontaneously
  after six months
• Once you have a problem, recurrence is common
  (80).
• 18 billion dollars were spent on back pain in 1996

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How Back Injuries Occur

• Gradual onset vs. single injury
• Ergonomic risk factors
• Muscle strain
• Ligament sprain
• Facet joint involvement
• Disc strain or bulge

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Bring the load in close to the body

• center of gravity
• alignment maintained
• decreased risk of injury

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Keeping the Curves

• Lifting Techniques
• Driving Posture
• Sleeping Posture
• Sitting Posture

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Stooping
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Squatting
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Twisting
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Pivoting
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Pulling
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Pushing
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Power Lift
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Two Man Lift
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Tripod
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Golfers Lift
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Driving Postures
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Sleeping Posturekeep the curves of the entire
spine
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Use pillows productively
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Improper Sitting Posture

• more energy is exerted to maintain bad posture
• round out the curves
• added stress on discs and ligaments

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Proper Sitting Posture

• keeping the curves
• 90/90
• using stabilizing muscles or external supports
• decrease tension on discs, ligaments

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MAKING YOUR WORKOUT WORK FOR YOU
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Running Posture

• forward lean bad back curve
• fatigues back muscles
• decreased stride length

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Purchase new shoes......

• after approximately 500 miles
• after 6 months of wear.
• when any visible breakdown in the structure of
  the shoes is observed.

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Buying shoes

• Remember feet swell while running
• Wear your running socks when selecting shoes
• Leave one thumbs width between longest toe and
  end of shoe
• Buy from shoe store that allows return if you are
  unhappy after running with shoes
• Roadrunner Sports, catalog

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Running Shoe Selection

• Three basic foot types
• Flat foot, normal, high arched
• Shoes should be bought to accommodate your foot
  type

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Shoe DesignMotion Control, Stability, Cushion

• Motion Control
• Overpronator, flat foot
• Stability
• The majority of us
• Cushioned
• High arch runner

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Straight, Semi-curved, Curved
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Crush Test

• Most of us need stability
• Look for the bend towards the toes
• Should be fairly stiff

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Twist Test

• For stability and control, the shoe should be
  hard to twist

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Matching feet and shoes

• Normal foot semicurved, combination, moderate
  control, moderate stiffness
• Flat feet straight, board, max control, max
  stiffness
• High arched curved, slip, min control, very
  flexible

Most of us need STABILITY!
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Avoid Compensation
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Use the proper muscles
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Use Equipment Properly

• Assure posture is correct
• Make the machine fit you
• Lift appropriate resistance
• Avoid compenstation

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Fatigue can lead to Injury
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Maintain proper form
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Avoid unnecessary substitution
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Modify the exercise
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Making Home less Hazardous

• Remember that quick, routine tasks can lead to
  prolonged, devastating pain and injury

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Routine Tasks

• chronic postures

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Taking care of the Children
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Household Chores

• avoid prolonged postures

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Household Chores

• relieve the pressure
• bring the task to you

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Rest Breaks

• Fatigue Progress
• discomfort gt pain gt injury gt impaired
  performance

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Why Stretch/Rest

• improve circulation
• muscle recovery
• psychological refresher
• decrease fatigue
• break repetition
• WELLNESS!