SDNB HEALTHY BACKS

SDNB HEALTHY BACKSPrevention and treatment1Incidence of Back Pain80% of individuals will experience low back pain in their lives, 20%-30% at any given timeFifth most common reason for physician office visitsUsually recurrent and episodes tend to increase in severity

CostsLost productivity and income from workExpensive medical, rehabilitation and surgical costsTotal incremental direct health care costs attributable to low back pain in the U.S. were estimated at $26.3 billion in 1998Disabling pain and limited functionDecreased quality of lifeInability to perform favorite recreational activities, play with kids, difficulty sleeping, etc.

3Protecting Your Back-PostureChange the way you perform activities rather than changing what you do and be aware of your postureSittingSit with your back supported and your knees lower than your hipsA small pillow against your low back can help maintain good postureDont sit for long periods of time without getting up and moving aroundTry not to slouch or bend forward when sitting at a desk or driving

Protecting Your Back-Posture

Protecting Your Back-Good Sitting Posture

Protecting Your Back-PostureStandingKeep a normal curve in your back while standingAvoid standing with a sway back or a flat backWhen standing for a long time, put one foot up on a box or stool Wear comfortable and supportive footwear to help keep your body in alignmentSleepingUse a firm mattressSleep on your back or side, place a pillow between your knees to maintain alignment when on your sideProtecting Your Back-Posture

Proper Lifting Technique

Prepare your body before lifting the object or personWiden your stance and move one foot forwardBend your knees and keep your back straightUse the strength of your legs, not your backKeep the load close to you Avoid turning or twisting you backKeep these points in mind even when lifting a light object

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Lifting and Transferring a PersonTHINK about how you are performing the taskIf you learn and practice a lift/transfer correctly the first time you are less likely to be injuredExamples of transfers: Chair to/from floor, changing table, desk, toilet, standerUse a hoyer lift for larger studentsGet another person to help when needed

11Lifting and Transferring a Person

Lifting and Transferring- PreparePrepare the AreaCheck that area is free of obstacles and you have a clear path Make sure the landing area is stable and that you have all the materials you needDouble check that brakes are locked on all transfer equipment (wheelchair, stander, gait trainer, etc.)Move all straps, seatbelts, and foot rests out of the way

Lifting and Transferring- PrepareYour BodyWiden your stance and move one foot forwardBend your knees and keep your back straightUse the strength of your legs, not your backKeep the load close to you Avoid turning or twisting you back

Lifting and Transferring- PreparePrepare the StudentTell them where you are going and what you are doingHave them assist as much as possibleGive them cues (lean forward and push with your feet, push with your hands, soft body, etc.)Lifting and Transferring a Person

Lifting and Transferring-PracticePractice the lifting and transferring techniques correctly until they are automatic patternsIf you are unsure, practice it with a lighter object to see how it feelsAsk a physical or occupational therapist to observe the transfer and give you feedbackConstantly self-monitor and never hesitate to ask for helpStretching and Strengthening Your CoreHaving a strong core is one of the key elements in preventing any back injury. The following are some exercise you can perform on a regular basis to ensure your core is in shape!

18Stretching.When stretching, remember the followingIt should always be pain freeHold each stretch for a count of 20 or 30 secondsStretch slowly and do not bounce as this can tear the muscle fibersBe sure to perform stretches daily or even multiple times per day19Lets stand up and try the stretches on your handout together!20Strengthening When strengthening the core, remember the following..Perform exercises in a slow and controlled mannerConcentrate on breathing. Its natural to hold your breath when doing strength exercises. Make sure you maintain a steady breathing patternDo 2-3 sets of 8-15 reps for each exercisePerform core exercises 2-3 days/week

21Strengthening your legs can help to bend at the knees and lift properly!Wall squats are a great way to do this

See handout with examples of great strengthening exercises for your core!

23What do I do if Im experiencing back pain?

????????? 24Determine if it is an emergencyIdentifiers of an emergency:The pain came on suddenlyThe pain is preventing you from walking or standingThe pain is unbearableIf this is the case:Go to the nearest walk-in clinic If no walk-in clinic is available, go to the nearest emergency roomDo not drive yourself in for care. Identify which walk-in clinics and hospitals are covered under your insurance in advance to keep costs at a minimum.

25If it is determined that it is not an emergency:Schedule an appointment with your primary care physician to discuss symptoms and treatment options. If you do not have a physician, find a prefer provider through your insurance company.If you have United Health Care as your insurance, you can go to www.myuhc.com to find a prefer provider. This will help to save you money!26Contact InformationCatherine Schaefer-CampionDistrict Physical TherapistT: 789-6590 x2221Email: Catherine.Schaefer-Campion@nbexcellence.org

Annah HolzbergerDistrict Wellness CoordinatorT: 789-6224Email: Annah.Holzberger@nbexcellence.org