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Avoiding Postural Avoiding Postural Pain and Pain and
Suffering at Suffering at WorkWork
Michael RidgwayMichael Ridgway
BPhty MPhty (Musculoskeletal)BPhty MPhty (Musculoskeletal)
Principal Baroona Road Principal Baroona Road Physiotherapy, MiltonPhysiotherapy, Milton
Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering
at Workat WorkThis Evening’s MenuThis Evening’s Menu
Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work Implementing Changes Implementing Changes QuestionsQuestions
IntroductionIntroduction Why am I here? Why am I here?
Michael’s Professional HistoryMichael’s Professional History
1995 General physiotherapy1995 General physiotherapy
2000 Musculoskeletal Masters2000 Musculoskeletal Masters
Practicing – pain solutionsPracticing – pain solutions
Injury Prevention - preferableInjury Prevention - preferable
Your body is one of your greatest assets Your body is one of your greatest assets
ObjectivesObjectives
Increase your work productivityIncrease your work productivity
Increase mental alertness and Increase mental alertness and concentration concentration
Decrease risk of suffering pain and Decrease risk of suffering pain and injuryinjury
1. Awareness1. Awareness
2. Making changes2. Making changes
3. New habits3. New habits
““A happy back is a happy barrister”A happy back is a happy barrister”
Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering
at Workat WorkThis Evening’s MenuThis Evening’s Menu
Introduction & objectivesIntroduction & objectives
Summary of pain and injury at Summary of pain and injury at workwork
Implementing ChangesImplementing Changes QuestionsQuestions
Summary of pain and injury Summary of pain and injury at workat work
Summary of pain and injury Summary of pain and injury at workat work
- Statistics- Statistics
In a large Australian survey, In a large Australian survey, 42%42% of the population experienced low-of the population experienced low-
intensity intensity back painback pain and and low level low level disabilitydisability from this pain, in the from this pain, in the previous 6 months previous 6 months
Summary of pain and injury Summary of pain and injury at workat work
- Statistics- Statistics
This survey predicted This survey predicted 10.5%10.5% of the of the Australian adult population Australian adult population
experienced experienced high-intensity high-intensity back painback pain and perceived and perceived high high disabilitydisability form this pain (Walker, form this pain (Walker, 2004)2004)
Summary of pain and injury Summary of pain and injury at workat work
- Statistics- Statistics
Approximately Approximately 80%80% of us will suffer of us will suffer
significant significant low back painlow back pain at at some stage of our livessome stage of our lives
Break every 20 minutesBreak every 20 minutes
Stand and Arch Stand and Arch BackwardsBackwards
10 slow repetitions10 slow repetitions
Summary of pain and injury Summary of pain and injury at workat work
Ideal position is with 3 neutral curvesIdeal position is with 3 neutral curves
Summary of pain and injury Summary of pain and injury at workat work
RationaleRationaleWhy do we suffer so much?Why do we suffer so much?
Common sitting position and it’s effects on Common sitting position and it’s effects on the spine:the spine:
Summary of pain and injury Summary of pain and injury at workat work
Creep & Strain to LigamentsCreep & Strain to Ligaments Bend finger back once no problemBend finger back once no problem Bend finger back sustained – creep – Bend finger back sustained – creep –
strain - painstrain - painLength of Ligament under sustained low load
Time
Break Point
Summary of pain and injury Summary of pain and injury at workat work
‘‘Sitting up Straight’ is also commonly Sitting up Straight’ is also commonly poor positionpoor position
Summary of pain and injury Summary of pain and injury at workat work
Summary of pain and injury Summary of pain and injury at workat work
Summary of pain and injury Summary of pain and injury at workat work
Why the difficulty with sitting?Why the difficulty with sitting?
Sitting is a challenging taskSitting is a challenging task
Sitting well requires learning a Sitting well requires learning a technical skill technical skill
Sitting for long periods has similar Sitting for long periods has similar challenges to an athlete performing challenges to an athlete performing endurance sportendurance sport
Summary of pain and injury Summary of pain and injury at workat work
Don’t be fooledDon’t be fooled
Sustaining positions is very Sustaining positions is very challengingchallenging
Break every 20 Break every 20 minutesminutes
Shoulder backwards Shoulder backwards rollroll
10 slow repetitions10 slow repetitions
Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering
at Workat WorkThis Evening’s MenuThis Evening’s Menu
Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work
Implementing ChangesImplementing Changes QuestionsQuestions
Implementing Changes-Implementing Changes-4 Key Factors to a healthy 4 Key Factors to a healthy
backback1.1. Modify body position for Modify body position for
optimal neutral curvesoptimal neutral curves (Musculoskeletal Physiotherapist)(Musculoskeletal Physiotherapist)
2.2. Modify equipment set-upModify equipment set-up (Ergonomic Physiotherapist)(Ergonomic Physiotherapist)
3.3. Train your body for its Train your body for its challengeschallenges (Personal Trainer, Yoga, Pilates)(Personal Trainer, Yoga, Pilates)
4.4. Minimise stress levelsMinimise stress levels (Psychological (Psychological Strategies)Strategies)
Implementing Changes– 1. Implementing Changes– 1.
Body positionBody position Practical Practical –strategies –strategies 00..
Practise Practise
this –this –
Start Start
relaxedrelaxed
Implementing Changes– 1. Implementing Changes– 1.
Body positionBody position Practical – Practical – Strategy 1.Strategy 1.
Roll Roll
Hips/Hips/
PelvisPelvis
ForwardForward
Implementing Changes– 1. Implementing Changes– 1.
Body positionBody position PracticalPractical –Strategy 2.–Strategy 2.
Roll Roll ShouldersShouldersUp & BackUp & BackHold with Hold with gentlegentleSqueeze in Squeeze in to centre to centre of spineof spine
Implementing Changes– 1. Implementing Changes– 1.
Body positionBody position PracticalPractical –Strategy 3.–Strategy 3.
GentlyGently
grow tall grow tall
andand
lengthen lengthen
back of back of
neckneck
Implementing Changes– 2. Implementing Changes– 2.
Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Break every 20 Break every 20 minutesminutes
Arch over back of Arch over back of chairchair
10 slow repetitions10 slow repetitions
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– 2. Implementing Changes– 2. Equipment set-upEquipment set-up
Implementing Changes– Implementing Changes– 3. Train your body for its 3. Train your body for its
challengeschallenges A BRP-trusted Personal Training A BRP-trusted Personal Training
companycompany
Peak Physique Peak Physique
Teneriffe Teneriffe
Implementing Changes– Implementing Changes–
4. Minimise stress levels4. Minimise stress levels
Psychological StrategiesPsychological Strategies
Objectives – how did we Objectives – how did we go?go?
Increase your work productivityIncrease your work productivity
Increase mental alertness and Increase mental alertness and concentration concentration
Decrease risk suffering pain and injuryDecrease risk suffering pain and injury
1. Awareness of the potential influence for your 1. Awareness of the potential influence for your bodybody
2. Making changes and see the results for yourself2. Making changes and see the results for yourself
3. Bonus – making these changes a habit3. Bonus – making these changes a habit
REFER TO CHECKLISTS PROVIDEDREFER TO CHECKLISTS PROVIDED
Baroona Road Baroona Road PhysiotherapistsPhysiotherapists
Michael Ridgway Michael Ridgway BPhty MPhtyBPhty MPhty
Cathy Doring Cathy Doring BPhty MPhtyBPhty MPhty
Jessica Hubbard Jessica Hubbard BPhtyBPhty
Pierre Buchholz Pierre Buchholz BPhtyBPhty
Luke Abnett Luke Abnett BPhtyBPhty
Brandon Lee Brandon Lee BPhtyBPhty
Please feel free to ask any questions:Please feel free to ask any questions:
[email protected]@baroonaroadphysiotherapy.com.aum.au
Baroona Road Baroona Road PhysiotherapyPhysiotherapy
Offer:Offer:
Attendants to this lecture and their Attendants to this lecture and their immediate family members - immediate family members -
Initial appointment at the cost of a StandardInitial appointment at the cost of a Standard
(saving up to $30 each person)(saving up to $30 each person)
Contact: Contact: [email protected]@baroonaroadphysiotherapy.com.aum.au
Valid Until: End September 2007Valid Until: End September 2007
Level 1, Centro MiltonLevel 1, Centro Milton
Break every Break every 20 minutes20 minutes
Stand and walk to Stand and walk to get a drink of waterget a drink of water
Avoiding Postural Avoiding Postural Pain and Suffering Pain and Suffering
at Workat WorkThis Evening’s MenuThis Evening’s Menu
Introduction & objectivesIntroduction & objectives Summary of pain and injury at workSummary of pain and injury at work Implementing ChangesImplementing Changes
QuestionsQuestions
