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LOW BACK PAIN IN

WOMEN
K.N.Veda . M.P.T
(Musculoskeletal Disorders
and Sports Injuries)
Sagar Hospital

BACK FACTS
85 % of the population have low back trouble.
LBP is shown to be the major health problem

throughout the world


Highest prevalence among females after 4060
(ARTHRITIS & RHEUMATISM Vol. 64, No. 6, June 2012, pp 20282037)

Back problem is most common cause of

activity limitation in working age individuals

In the long run, surgery, chiropractic care,

etc., are considered no more effective than


no treatment in reducing low back pain
so,
PREVENTION IS THE KEY

Who gets low back pain?

Getting older
Poor physical fitness
Heredity
Other diseases
Your job
Smoking

Causes

General Joint Stiffness


Acute sprains/strains
Muscle spasm
Disc bulge/ Herniation
Degenerative disc disease
Osteoarthritis
Poor Body mechanics
Stressful living

Another leading cause of back pain


Trauma due to falls or accidents

BACK
PAIN
CYCLE
Hurts

Stops
Movin
g

Back
problem

Weakne
ss

Stiffnes
s

How should we take care of


our back?
Body
Mechanic
s
Proper
Diet

Manage
Stress

Stretch &
Exercise

BAC
K
CAR
E

Lifting
techniques

Safe
Posture

Physically
fit

LIFTING
Lifting-related Injury is the Leading Cause of Low
Back Pain !
Its not how much you do it, It is the way you do
it!!

Lifting Up and Down


Pushing and Pulling
Supporting
Raising to stand
Sitting
Bending

Lifting Technique

COG

What can be done to


decrease low back stress ?
(1) Lighten the Load

Lifting Technique

COG

What can be done to


decrease low back stress ?
(1) Lighten the Load
(2) Change the
position of the
Load

Lifting Technique

COG

What can be done to


decrease low back stress ?
(1) Lighten the Load
(2) Change the
position of the
Load
(3) Change the
position of the
Body

Lifting Technique
Bad

Good

COG
COG

Torque

Torque

Power Position:
Wide base of support
Feet shoulder width apart
Back straight
Head and shoulders up
Bend at hips and knees - NOT BACK!
Keep load close to body
Tighten stomach muscles
Use leg, hip and buttock muscles
Breathe out with lift

VIDEO

SAFE
POSTURE
Think while you are
SLEEPING
SITTING
STANDING

While Sleeping
For long periods of time:
Static and awkward positions,
Decreased circulation,
Increased compression!
Check
Neck posture
Shoulder and arm posture
Wrist posture
Knee and hip posture
Back posture

SAFE POSTURE
OFFICE ERGONOMICS
Office work forces individuals to adopt poor

postures and exhibit behaviour that can cause


or aggravate a musculoskeletal disorder.
Sitting for extended periods of time (more

than 3 - 4 hours) may cause pain, aching,


swelling, varicose veins in legs and feet, and
low back pain

While Sitting
Adjusting Workstation
In a regular workstation there are four basic areas
an employee interfaces with

Monitor
Keyboard
Mouse
Chair

Monitor Placement
Light sources at

the sides
Distance one
arm length away
At eye level

LAPTOP
ERGONIMICS

Hopefully you dont


look like this while
working on your
Laptop!!!

Repetitio
n

Static
Loading

Inadequa
te
Recovery

RISK
FACTORS of
LBA in
Laptop
Users

Contact
Stress

Forceful
Exertion
s

Awkwar
d
Postures

While Sitting in Car, Travelling


Seat
Height
Vibratio
n

Visibilit
y

Risk
Factor
s

Leg
Room

Steerin
g
Height

Neck
Posture

Back
Support

While Standing

Prevention is the KEY!!


Keeping Physically fit.
AEROBIC ACTIVITY
20-30 minutes per day
Enhanced circulation - healthier heart
Weight management benefit
Increases endurance & decreases recovery time
Enables sustained performance without increased

stress to body systems

Making Physical Activity


a Part of Your Life.

There are 1440 minutes in


every day...Schedule 30 of
them for physical activity.

Strength & Flexibility


areas of focus
Trunk
Abdominals
Extensors

Legs
Quads
Gluts
Hip Flexors

Stability Exercises
Crunches
Press Ups
Bird Dog

Stretches for Flexibility


Swiss Ball
Lower Trunk

Rotation
Hamstring Stretch
Quad Stretch

DESKTOP STRETCHES

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