patients education tips for back & knee pain - a physiotherapist view
Post on 23-Jan-2018
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• 80% of the population will experience some form of back & knee pain at some point during their lifetime.
• These problems account for more than 40% of all work days missed due to injury or illness.
• These are the most common cause of inactivity in the 45 and older age group.
FEW FACTS!!!
Tightness
Stiffness
Discomfort
Soreness
Burning
Tingling
Coldness
Numbness
WHAT WILL THE PAIN BE LIKE?
GENERAL CAUSES OF BACK INJURY
• Usually a combination of causes
• Poor posture
• Unconditioned back
• Excess weight and potbellies
• Bad lifting techniques
• Underlying medical condition
RISK FACTORS FOR BACK PROBLEMS
• 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
WHAT IS GOOD POSTURE?
• Minimal stress on the vertebral joints and supporting ligaments.
• Body segments balanced around the center of gravity
Bad Good
ELEMENTS OF GOOD STANDING POSTURE
• 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
• Most common condition
• Characterized by "sway back" posture
• Results from weak abdominals and short hip flexors
POSTURAL PROBLEMS: LUMBAR LORDOSIS
PROPER POSTURE
• Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment
BACK CARE TIPS - POSTURAL
• When standing keep the lower back flat (stand with one foot on a stool)
• When sitting avoid slouching
• When lying keep knees and hips bent (avoid lying on stomach)
• When sleeping use a firm mattress
BACK CARE TIPS - PHYSICAL
• Strengthen abdominal muscles
• Strengthen hip extensors
• Stretch hip flexors
• Stretch hamstrings
BACK HEALTH TIPS - BEHAVIORAL
• Avoid hazardous exercises
• Avoid sudden jerky back movements
• Avoid improper lifting and carrying
• Stand close and assume a wide base
• Bend at the hips and knees
• Keep object close to the body’s ‘center of gravity’
• Avoid hyperextending your back when lifting
BACK CARE TIPS:LIFTING AND CARRYING
Get Close to the Load
Bend your Knees
- Not your Back!
SAFE LIFTING PRACTICES
Use Large Leg Muscles to Rise Until Standing
TEAM LIFTING
• Designate a person to lead the lift
• Lift at the same time
• Keep the load level
• Slowly unload together
HANDLING OVERHEAD LOADS
• Stand facing the load
• Slide the load close to your body
• Maintain good posture
BACK CARE FOR SCHOOL STUDENTS !!!
• Keep things “neutral”
• Avoid carrying on one side
• Give your back a break
• Warm up before activity
• Pack it light, wear it right
• Be Active
MINIMIZE AWKWARD POSTURES !!!MINIMIZE AWKWARD POSTURES !!!
Use Use “Neutral Posture” “Neutral Posture” at the Computer & Other Equipmentat the Computer & Other Equipment
Minimize Awkward Minimize Awkward Hand & Wrist Postures !!!Hand & Wrist Postures !!!
Neutral
Awkward
Neutral
Awkward
Awkward
Neutral
Awkward
Neutral
FOCUS ON YOUR POSTURE !!!
• Elbows at sides, forearms parallel to floor
• Wrists in neutral position
• Good back support
• Feet flat on floor
• Head and neck facing forward and straight
• Relax shoulders
EXERCISES FOR THE OFFICE
• One of the biggest injury risk factors is static posture.
• Try to spend at least 5 minutes every hour away from your computer.
• Remember to ONLY stretch to the point of mild tension.
• Try to incorporate the stretches into your daily routine.
• This slide provides some illustrations of simple active stretches to perform at the office.
BACK AND SHOULDER EXERCISES
• Stand up straight, place your right hand on your left shoulder and move your head back gently. Do the same thing for the right shoulder
HEAD AND NECK EXERCISES
• Move head sideways from left to right and back to left
• Move head backwards and then forward
BREAK TIME
• Minibreak:
• Relax your hands
• Rest break:
• Do a different task
• Eye break:
• Look away and blink
Decreased Physical Activity
Changes in Joint
Pain
Muscle Weakness
Loss of Normal Function
WHY PHYSIOTHERAPY IS CRUCIAL???
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