PATIENT EDUCATION TIPSFOR

BACK & KNEE PAIN

– A Physiotherapist’s View

• 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!!!

BACK PAIN

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

REHABILITATION EXERCISES FOR BACK PAIN

EXERCISES WITH THERABALL

BACK HEALTH TIPS - BEHAVIORAL

• Avoid hazardous exercises

• Avoid sudden jerky back movements

• Avoid improper lifting and carrying

SLEEPING MATTRESS

24

SLEEPING POSTURE

25

POSTURE IN PREGNANT WOMEN

26

SITTING POSTURE

27

POOR LIFTING TECHNIQUE

• 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

• Make sure you can see

• Take small, stable steps

• Do not twist your back

CARRY THE LOAD PROPERLY

• Squat with the load

• Do not bend your back over the load

• Be careful of fingers

UNLOAD PROPERLY

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

OFFICE OF HORRORS

MINIMIZE AWKWARD POSTURES !!!MINIMIZE AWKWARD POSTURES !!!

Use Use “Neutral Posture” “Neutral Posture” at the Computer & Other Equipmentat the Computer & Other Equipment

IDEAL OFFICE

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

COMPUTER AND DESK STRETCHES …

GOLDEN RULE…

Stretch once in a hour !!!

… COMPUTER AND DESK STRETCHES …

… COMPUTER AND DESK STRETCHES

BREAK TIME

• Minibreak:

• Relax your hands

• Rest break:

• Do a different task

• Eye break:

• Look away and blink

KNEE PAIN

Decreased Physical Activity

Changes in Joint

Pain

Muscle Weakness

Loss of Normal Function

WHY PHYSIOTHERAPY IS CRUCIAL???

KNEE PHYSIOTHERAPY

Hamstring Stretch

Calf Stretch

Straight Leg Raise

Quadriceps Set

Seated Hip March

Pillow Squeeze

Heel Raise

Side Leg Raise

Sit to Stand

One Leg Balance

Step Ups

KNEE POSITIONING IN LYING

LOW IMPACT ACTIVITIES !!!

ELECTROTHERAPY

SHORTWAVE DIATHERMY

ULTRASOUND THERAPY

TENS/IFT

HEAT THERAPY

CRYOTHERAPY

Consult your Physiotherapist,Before you Start Exercising…

PPT-031-02

THANK YOU