POSTURAL CARE INACTIVITIES OF DAILY LIVING Dr. Tripti Chowdhary Physiotherapist, Fortis.
DEFINITON OF POSTURE The word "posture" comes from the Latin verb "ponere" which is defined as "to put or place." The general concept of human posture refers to "the carriage of the body as a whole, the attitude of the body, or the position of the limbs (the arms and legs). Sometimes these injuries are referred to as “Cumulative Trauma Disorders” (CTDs), “Repetitive Strain Injuries” (RSIs) or Musculo Skeletal Disorders(MSDs).
ERGONOMICS Ergonomics literally means “the laws of work”. OSHA defines ergonomics as the science of “designing the job to fit the worker, instead of forcing the worker to fit the job.”
AM I AT RISK FOR A MSD Do you???? Perform frequent repetitive motions? Bend at the waist or twist when lifting objects? Lift push or pull objects throughout the day? Sometimes use the wrong tool for the job? Grasp tools with your fingers? Forget to take breaks while working? Feel like you are under stress? Have to stretch to reach your work? Forget to adjust your work area to fit your task? The more you answered “yes”, the greater your risk
RISK FACTORS THAT LEAD TO MSD Awkward posture Static loading or sustained exertion Contact stress Force Vibration Repetition of same motion for several hours/day Length of tasks without breaks Insufficient rest time Psychosocial stress
SOCIAL AFFECT Decrease Health & Quality of life Loss of self worth and fear of future Psychosocial consequences, e.g., anxiety, stress & depression Decrease Community involvement Decrease Recreational activities
ECONOMIC AFFECT Lost wages Absenteeism (Mean 18 days) Medical costs ($ 7000-30,000 per person) Recruiting and training new staff Retraining injured workers Decrease Productivity & quality Compensation
SYMPTOMS OF MSDS Discomfort Numbness LossTingling of strength Pain Swelling Reduced range of motion Fatigue Stiffness Aching
WHAT ARE THE BENEFITS OF ERGONOMICS? Reduction of work-related injuries Increased worker productivity Increased work quality Reduced absenteeism Increased morale Ergonomics provides a win-win situation….on and off the job
PREVENTIONS They are preventable and reversible if identified early. The treatment depends on the stage of MSD. If the condition cannot be reversed, treatment can turn into a pain management situation. The individual plays a large role in preventing MSD’s.
COMPONENTS OF SELFTREATMENT OF BACK AND NECKPAIN Correct Posture Correct Body Mechanics Correct Exercises
EXERCISES FOR THE OFFICE • One of the biggest injury risk factors is static posture • Try to spend at least 5 minutes every hour away from your computer • Remember to ONLY stretch to the point of mild tension • Try to incorporate the stretches into your daily routineHand Exercises Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times
CERVICAL STRETCH Seated position 1 hand on contralateral upper trapezius 1 hand on temporal/occipital lobe Gently apply pressure to laterally flex & flexion
CERVICAL ROTATION STRETCH Seated position 1 hand on contralateral upper trapezius 1 hand on mandible Gently apply pressure to rotate head
CHIN TUCKS If you are having neck pain or headaches, try tucking your chin back as far as it will go, keeping your eyes parallel to the floor. Do 10 repetitions slowly, without holding the stretch, every 2 hours if you are having neck pain.
Poor posture Normal load on weak orunprepared back Fatigue Improper posture/ chronicmalpositioning Lack of exercise, poorphysical conditioning Weight control problems
USE CORRECT POSTURE! Most common cause of low back pain is poor posture. Find your correct standing posture by squeezing your buttocks, pulling your “pits to your hips”, and tucking in your chin. Maintain correct seated posture using a lumbar roll. Take frequent standing breaks top bend backward 5-6 repetitions, every hour if you have low back pain.
USE CORRECT POSTURE (CONT.) If you have pain while sleeping, try using pillows for support and a roll around your waist.
LOW BACK EXTENSION EXERCISES Prone, or lying on your stomach on the floor or bed, is the best position in which to do extension exercises. If you have no place to lie down (ie – you are out shopping), then do the exercise standing.
LOW BACK FLEXION EXERCISES Bring your knees to your chest slowly, then lower your feet back down to the ground. Do 10 repetitions pulling your knees a little further towards your chest with each repetition. If you are under the age of 65, try back extension exercises first. If this aggravates your condition, then do a trial of flexion exercises. Pelvic Tilts Pelvic Tilts
ALTERNATE PRONE LEG EXTENSIONAlternate prone leg extension Aerobic conditioning
BREAKS IDEAS Eye breaks - blink to moisten eyes every 5-10 minutes. Every 15 minutes or so look away from the screen to distant part of room. Micro-breaks - between burst of activity rest the hands, neck and shoulders in a relaxed straight posture. Rest breaks - every 30-60 minutes take a brief 5-minute break and engage in another activity. Exercise breaks - every 1-2 hours do gentle stretching exercises
STRETCHES & BREAKS Static positions are your enemy! Whenever you think of it, change position Small frequent stretches go a long way in preventing MSD’s.