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OXFORD PHYSICAL THERAPY CENTERS PRESENTS
“How To Protect Your Back”
Aaron Molloy PT, DPT, CSCS, COMT
OXFORD PHYSICAL THERAPY: HistoryOxford Physical Therapy Centers is a physical therapist owned facility committed to serving our neighbors. In operation since 1993, Oxford Physical Therapy Centers provide excellent, progressive care with the highest in standards of physical therapy care.
Our goal, as physical therapists, is to help the patient return to as normal a lifestyle as possible.
Our Mission Oxford Physical Therapy Centers lead in
musculoskeletal healthcare by serving, rehabilitating, and caring for the total patient and athlete. Our commitment is demonstrated by engaging in education, advancing our profession, and acting as a resource to our community.
“Begin...with the end in mind”
...represents Oxford Physical Therapy Centers philosophy of care. From the first visit, our first priority is the patient’s return back to an active lifestyle. Whether it be competitive athletics, work, hobbies, or simply pain-free-living.
Objectives Provide an understanding of basic anatomy of the lumbar spine
Educate on proper postureExplain the benefits of maintaining proper posture especially for the lumbar spine
Go through some basic exercises and stretches which promote good posture
Lumbar SpineLow back pain occurs
frequently due to the loading and compression of the lumbar structures during dynamic activity.
The lumbar discs are vulnerable structures when lifting weights, especially in certain positions.
Patients can protect their low back by using proper body mechanics and recruiting core muscles for support.
Common Back SymptomsShooting pain into one or both legs
Numbness, tingling, or ache
Persistent, achy pain
Pain that does not go away with change of position
Incontinence
What is “Core Stability”• Core stability is the coordinated effort of the deep
muscles of the trunk, pelvis, hips, abdominal muscles and small muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment.
It is important that core muscles have adequate endurance for all daily activity and equal strength for co-contraction to provide support.
What is the purpose of stabilizationActivate the deep trunk muscles
Support during dynamic movements
Static and isometric contractions
Basic Stabilization Exercise“In and up” with the navelThis will recruit the Transverse Abdominal
muscles and activate the internal “corset.” This should be used with EVERY exercise,
not only to prevent back injury, but to promote proper form and performance of all dynamic activities
Body MechanicsFor the spine, good posture
generally means the spine is in a neutral position.
A neutral position means that the four normal curves of the spine are comfortably maintained.
An example would be avoiding arching the back when lifting to prevent excess lumbar lordosis and stress to the lumbar structures.
How to Achieve Proper Standing Posture
1. Hold your head up straight with your chin in
2. Earlobes in line with the middle of shoulders
3. Keep shoulders back4. Knees relaxed and
feet slightly less than shoulder width apart
5. Support the arches in your feet with good shoes
6.Tuck your stomach in7. Do not tilt your pelvis
forward
What are the benefits of proper posture? As you make good posture the norm for you, you will also:
Minimize your risk of many neck and back problems.
Ensure that your joints don't wear abnormally, which can lead to arthritis.
Be able to use your muscles more efficiently, because your bones and joints will be in the correct alignment.
Prevent your spine from becoming fixed in an abnormal.
Experience fewer strains and pains.
Put less stress on the ligaments holding the spine's joints together.
Results of Proper Posture1. Keeps bones and joints in the correct alignment
so that muscles are being used properly. 2. Helps decrease the abnormal wearing of joint
surfaces. 3. Decreases the stress on the ligaments holding
the joints of the spine together. 4. Prevents the spine from becoming fixed in
abnormal positions. 5. Prevents fatigue because muscles are being
used more efficiently, allowing the body to use less energy.
6. Prevents backache and muscular pain.
Exercises to improve back stability“In and Up” with navalSingle Knee to chestPiriformis StretchAdduction Ball SqueezeAbduction with therabandProne PropTherapy Ball SquatTherapy Ball Series
Belly Button “In and Up”
• Great for aches and pains• Powerful physiological effects• Produces analgesia• Reduces metabolic activity• Slows nerve conduction• Ice pack - 15 to 20 min•Ice Cup massage - 8 to 10 min
Ice
Free Injury Screens
12 Locations
Website: oxfordphysicaltherapy.com
| Oxford | Blue Ash
| Fairfield/Tri-county |
| Hyde Park-Red bank |
| Mason | Hamilton |
Dry Ridge | Florence |Florence -Cavilier
Independence l Crestview
Montgomery
Montgomery CenterAaron Molloy PT, DPT, CSCS, COMT
11003 Montgomery Rd Suite ACincinnati, OH 45249
Thanks for your time