Presentation Package for Concepts of Fitness and Wellness 6e

1
Presentation Package for Concepts of Fitness and
Wellness 6e

• Section IV Concept 13
• Body Mechanics, Posture and Care of the Back
  and Neck

2
Back Facts

• 80 of the population will experience some form
  of back pain at some point during their
  lifetime.
• Back problems problems account for 40 of all
  work days missed due to injury or illness.

3
Back Facts

• Back pain is the most common cause of inactivity
  in the 45 and older age group.
• Backache is second only to headache as a common
  medical complaint.

4
Potential Causes of Back or Neck Pain
See image of spinal column

• Muscle Tension
• Arthritis
• Bone spurs
• Degenerated disk
• Herniated disk

There is an increased riskof all of these
conditions with age
5
Causes of Back Pain

• With age, the disk degenerates and the space for
  the nerve roots is reduced.
• Bone spurs and arthritis can impinge on the
  nerves and cause pain

6
Impact from Repeated Use of Bad Exercises

• Certain exercises or movements put the back at
  risk and should be avoided

7
Risk Factors for Back Problems
Click forlab 13a info

• Non-modifiable
• Family history (osteoporosis/joint problems)
• Age
• Modifiable
• Postural Poor postural habits
• Physical Poor fitness in low back area
• Behavioral Lifestyle behaviors
• Dangerous exercises or movements
• Frequent or improper lifting
• Extended standing or extended sitting

8
What is Good Posture?

• Minimal stress on the vertebral joints and
  supporting ligaments.
• Body segments balanced around the center of
  gravity

Bad Good

9
Elements of Good Standing Posture
Click forlab 13b info

• Head centered - chin level
• Chest high - not strained
• Shoulders down and back
• Abdomen flat ("suck and tuck")
• Knees straight and relaxed
• Feet parallel and weight balanced

10
Causes of Poor Posture

• Hereditary
• Poor fitness
• Lack of knowledge
• Bad habits

11
Postural ProblemsScoliosis

• Most severe condition
• Characterized by a curved spine
• Congenital or acquired
• Corrected with braces, exercises or operations

12
Postural ProblemsLumbar Lordosis

• Most common condition
• Characterized by "sway back" posture
• Results from weak abdominals and short hip flexors

13
Lumbar Lordosis

• Weak abdominals and short hip flexors tip the
  pelvis forward and increase back strain

14
Proper Posture

• Strong abdominals and flexible hip flexors keep
  the pelvis neutral and the body in alignment

15
Strategies for Promoting Back Health

• Postural Influences
• Physical Influences
• Behavioral Influences

Each of these categories is described in
subsequent slides
16
Back Care Tips - Postural

• When standing keep the lower back flat (stand
  with one foot on a stool)
• When sitting avoid slouching (see graphic on
  next slide)
• When lying keep knees and hips bent (avoid lying
  on stomach)
• When sleeping use a firm mattress

17
Slouching Increases Strain on Low Back

• Slouching in a chair increases the pressure on
  the vertebral disks and can lead to back pain

Note similar position of spine when bending over
18
Back Care Tips - Physical
Click forlab 13c info

• Strengthen abdominal muscles
• Strengthen hip extensors
• Stretch hip flexors
• Stretch hamstrings

Example of Swiss Ball Exercises
Example of Strength Machines
19
Back Health Tips - Behavioral

• Avoid hazardous exercises
• Avoid sudden jerky back movements
• Avoid improper lifting and carrying

Click for more info
20
Web Resources
21
Supplementary Graphics
Lab Information Additional Graphics
22
Lab 13a InformationThe Healthy Back Test
Return to presentation

• Complete the risk factor questionnaire to
  evaluate back health risks.
• The questionnaire includes demographic questions,
  behavioral questions as well as scores from a
  back test and postural evaluations.

23
Lab 13b InformationEvaluating Posture
Return to presentation

• Have a partner perform a postural evaluation
  based on the criteria listed on the evaluation
  chart.
• Discuss any deviations that were moderate or
  severe and whether you feel the ratings were
  informative for you.

24
Lab 13c InformationLogging Exercises for Back
Care
Return to presentation

• Based on results of Healthy Back Test, plan
  exercises to help improve your back fitness.
• Log your efforts to complete these exercises
  during the week.

25
Poor Lifting Technique

• The poor leverage used here to lift a 50 lb box
  causes extreme forces to be imparted on the
  spine.
• 750 pounds of tensile force on the muscles of the
  low back
• 850 pounds of compressional force on the lumbar
  disks

26
Back Care TipsLifting and Carrying

• Stand close and assume a wide base
• Maintain normal lordotic curve and bend at the
  hips and knees
• Keep object close to the bodys center of
  gravity
• Avoid hyperextending the neck or back when lifting

27
Demonstration of Bad and Good Lifting Technique
Return to presentation
28
Functions of Spinal Column
Return to presentation

• Load bearing
• Permits movement
• Protects spinal cord

29
Swiss Ball Exercises
Return to presentation
See Web13-3 for more on swiss balls
30
Resistance Machines for Back Strength
Return to presentation
See Web13-4 for more on MedX equipment or visit
www.Medxonline.com