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Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e
Section IV: Concept 13:Section IV: Concept 13:Body Mechanics, Body Mechanics,
Posture and Care of Posture and Care of the the
Back and NeckBack and Neck
2 Concepts of Fitness and Wellness 6e
Back FactsBack Facts
80% of the population will experience 80% of the population will experience some form of back pain at some some form of back pain at some point during their lifetime.point during their lifetime.
Back problems problems account for Back problems problems account for 40% of all work days missed due to 40% of all work days missed due to injury or illness.injury or illness.
3 Concepts of Fitness and Wellness 6e
Back FactsBack Facts
Back pain is the most common cause Back pain is the most common cause of inactivity in the 45 and older age of inactivity in the 45 and older age group.group.
Backache is second only to Backache is second only to headache as a common medical headache as a common medical complaint.complaint.
4 Concepts of Fitness and Wellness 6e
Potential Causes of Potential Causes of Back or Neck PainBack or Neck Pain
Muscle TensionMuscle Tension ArthritisArthritis Bone spursBone spurs Degenerated diskDegenerated disk Herniated diskHerniated disk
There is an increased riskThere is an increased riskof all of these conditions of all of these conditions with agewith age
See image of spinal column
5 Concepts of Fitness and Wellness 6e
Causes of Back PainCauses 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 Concepts of Fitness and Wellness 6e
Impact from Repeated Use Impact from Repeated Use of “Bad Exercises”of “Bad Exercises”
Certain Certain exercises or exercises or movements movements put the back put the back at risk and at risk and should be should be avoidedavoided
7 Concepts of Fitness and Wellness 6e
Risk Factors for Risk Factors for Back ProblemsBack Problems
Non-modifiable:Non-modifiable:– Family history (osteoporosis/joint problems)Family history (osteoporosis/joint problems)– AgeAge
Modifiable:Modifiable:– PosturalPostural:: Poor postural habits Poor postural habits– Physical:Physical: Poor fitness in low back area Poor fitness in low back area – Behavioral:Behavioral: Lifestyle behaviors Lifestyle behaviors
» Dangerous exercises or movements Dangerous exercises or movements » Frequent or improper liftingFrequent or improper lifting» Extended standing or extended sitting Extended standing or extended sitting
Click forlab 13a info
What is What is Good Posture?Good Posture?
Minimal stress on the Minimal stress on the vertebral joints and vertebral joints and supporting ligaments.supporting ligaments.
Body segments Body segments balanced around balanced around the center of gravitythe center of gravity
Bad Good
9 Concepts of Fitness and Wellness 6e
Elements of Good Elements of Good Standing PostureStanding Posture
Head centered - chin levelHead centered - chin level Chest high - not strainedChest high - not strained Shoulders down and backShoulders down and back Abdomen flat ("suck and tuck")Abdomen flat ("suck and tuck") Knees straight and relaxedKnees straight and relaxed Feet parallel and weight balancedFeet parallel and weight balanced
Click forlab 13b info
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Concepts of Fitness and Wellness 6e
Causes of Poor PostureCauses of Poor Posture
HereditaryHereditary Poor fitnessPoor fitness Lack of knowledgeLack of knowledge Bad habitsBad habits
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Concepts of Fitness and Wellness 6e
Postural Problems:Postural Problems:Scoliosis Scoliosis
Most severe Most severe conditioncondition
Characterized by a Characterized by a curved spinecurved spine
Congenital or Congenital or acquiredacquired
Corrected with Corrected with braces, exercises or braces, exercises or operationsoperations
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Concepts of Fitness and Wellness 6e
Postural Problems:Postural Problems:Lumbar LordosisLumbar Lordosis
Most common conditionMost common condition Characterized by "sway back" Characterized by "sway back"
postureposture Results from weak abdominals and Results from weak abdominals and
short hip flexorsshort hip flexors
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Concepts of Fitness and Wellness 6e
Lumbar LordosisLumbar Lordosis
Weak abdominals and short hip flexors tip the pelvis forward and increase back strain
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Concepts of Fitness and Wellness 6e
Proper PostureProper Posture
Strong abdominals and flexible hip flexors keep the pelvis neutral and the body in alignment
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Concepts of Fitness and Wellness 6e
Strategies for Strategies for Promoting Back HealthPromoting Back Health
Postural InfluencesPostural Influences Physical InfluencesPhysical Influences Behavioral InfluencesBehavioral Influences
Each of these Each of these categories is categories is described in described in subsequent slidessubsequent slides
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Concepts of Fitness and Wellness 6e
Back Care Tips - PosturalBack Care Tips - Postural
When standing keep the lower back When standing keep the lower back flat (stand with one foot on a stool)flat (stand with one foot on a stool)
When sitting avoid slouchingWhen sitting avoid slouching (see graphic on next slide)(see graphic on next slide)
When lying keep knees and hips bent When lying keep knees and hips bent (avoid lying on stomach)(avoid lying on stomach)
When sleeping use a firm mattressWhen sleeping use a firm mattress
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Concepts of Fitness and Wellness 6e
Slouching Increases Slouching Increases Strain on Low BackStrain on Low Back
Slouching in a Slouching in a chair increases chair increases the pressure on the pressure on the vertebral the vertebral disks and can disks and can lead to back painlead to back pain
Note: similar position Note: similar position of spine when of spine when bending over bending over
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Concepts of Fitness and Wellness 6e
Back Care Tips - PhysicalBack Care Tips - Physical
Strengthen abdominal musclesStrengthen abdominal muscles Strengthen hip extensorsStrengthen hip extensors Stretch hip flexorsStretch hip flexors Stretch hamstringsStretch hamstrings
Click forlab 13c info
Example of Swiss Ball Exercises
Example of Strength Machines
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Concepts of Fitness and Wellness 6e
Back Health Tips - BehavioralBack Health Tips - Behavioral
Avoid hazardous exercisesAvoid hazardous exercises Avoid sudden jerky back movementsAvoid sudden jerky back movements Avoid improper lifting and carryingAvoid improper lifting and carrying
Click for more info
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Concepts of Fitness and Wellness 6e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
Supplementary GraphicsSupplementary Graphics
Lab InformationLab Information
Additional GraphicsAdditional Graphics
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Concepts of Fitness and Wellness 6e
Lab 13a InformationLab 13a InformationThe Healthy Back TestThe Healthy Back Test
Complete the risk factor questionnaire Complete the risk factor questionnaire to evaluate back health risks. to evaluate back health risks.
The questionnaire includes The questionnaire includes demographic questions, behavioral demographic questions, behavioral questions as well as scores from a questions as well as scores from a back test and postural evaluations.back test and postural evaluations.
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Concepts of Fitness and Wellness 6e
Lab 13b InformationLab 13b InformationEvaluating PostureEvaluating Posture
Have a partner perform a postural Have a partner perform a postural evaluation based on the criteria evaluation based on the criteria listed on the evaluation chart.listed on the evaluation chart.
Discuss any deviations that were Discuss any deviations that were moderate or severe and whether you moderate or severe and whether you feel the ratings were informative for feel the ratings were informative for you.you.
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24
Concepts of Fitness and Wellness 6e
Lab 13c InformationLab 13c InformationLogging Exercises for Back CareLogging Exercises for Back Care
Based on results of Based on results of Healthy Back Healthy Back TestTest, plan exercises to help improve , plan exercises to help improve your back fitness.your back fitness.
Log your efforts to complete these Log your efforts to complete these exercises during the week.exercises during the week.
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25
Concepts of Fitness and Wellness 6e
Poor Lifting TechniquePoor Lifting Technique
The poor leverage used The poor leverage used here to lift a here to lift a 50 lb box50 lb box causes extreme forces to causes extreme forces to be imparted on the spine.be imparted on the spine.– 750 pounds750 pounds of tensile force on of tensile force on
the muscles of the low backthe muscles of the low back– 850 pounds850 pounds of compressional of compressional
force on the lumbar disksforce on the lumbar disks
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Concepts of Fitness and Wellness 6e
Back Care Tips:Back Care Tips:Lifting and CarryingLifting and Carrying
Stand close and assume a wide baseStand close and assume a wide base Maintain normal lordotic curve and Maintain normal lordotic curve and
bend at the hips and kneesbend at the hips and knees Keep object close to the body’s Keep object close to the body’s
‘center of gravity’‘center of gravity’ Avoid hyperextending the neck or Avoid hyperextending the neck or
back when liftingback when lifting
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Concepts of Fitness and Wellness 6e
Demonstration of Bad and Demonstration of Bad and Good Lifting TechniqueGood Lifting TechniqueReturn to
presentation
Functions Functions of Spinal of Spinal Column Column
Load bearing Load bearing Permits Permits
movementmovement Protects spinal Protects spinal
cordcord
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29
Concepts of Fitness and Wellness 6e
Swiss Ball ExercisesSwiss Ball Exercises
See “On the Web” 13-3 for more on swiss balls
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Concepts of Fitness and Wellness 6e
Resistance Machines for Resistance Machines for Back StrengthBack Strength
See “On the Web”13-4 for more on MedX equipment or visit www.Medxonline.com
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