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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 2028–2037)

 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 .

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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 .

It is the way you do it!! Lifting Up and Down Pushing and Pulling Supporting Raising to stand Sitting Bending .LIFTING Lifting-related Injury is the Leading Cause of Low Back Pain ! Its not how much you do it.

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 . hip and buttock muscles  Breathe out with lift .NOT BACK!  Keep load close to body  Tighten stomach muscles  Use leg.

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 .

varicose veins in legs and feet. and low back pain . swelling. aching.  Sitting for extended periods of time (more than 3 .SAFE POSTURE OFFICE ERGONOMICS Office work forces individuals to adopt poor postures and exhibit behaviour that can cause or aggravate a musculoskeletal disorder.4 hours) may cause 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 .

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LAPTOP ERGONIMICS Hopefully you don’t 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 .

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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.. .Schedule 30 of them for physical activity. There are 1440 minutes in every day.

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 .