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Preventive Back Pain

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Tips to minimize back pain.

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Preventive Back Pain

  1. 1. PREVENTIVE CARE FOR BACK PAIN Adaku U. Nwachuku, DO Physical Medicine and Rehabilitation/Pain Management
  2. 2. Preventive Medicine ■ Goal is to protect, promote, and maintain health and well- being and to prevent disease, disability, and death. ■ Back pain – Focus on musculoskeletal
  3. 3. Tips to Minimize Back Pain ■ 1. Listen to your body, and don't push through pain during any exercise or activity.
  4. 4. Tips to Minimize Back Pain ■ 2. Set up your work and home office ergonomically. ■ Ergonomics or Human factors engineering – an applied science concerned with designing and arranging things people use so that people and things interact most efficiently and safely
  5. 5. ■ Use a small lumbar support at your waist level when sitting. ■ Feet flat on the floor with the knees at a 90 degree angle. ■ The middle of the computer monitor should be at eye level, and the keyboard just above your lap. ■ Arms at 90 degrees or a little higher.
  6. 6. Tips to Minimize Back Pain ■ 3. Get up and move. – Do not sit for more than one hour at a time. – Take one minute each hour to stretch a different part of your body.
  7. 7. Tips to Minimize Back Pain ■ 4. Use good body mechanics when lifting or moving objects. Avoid bending over at the waist to pick things up; use your legs — never your back.
  8. 8. Tips to Minimize Back Pain ■ 5. If you have to perform heavy manual labor, take frequent breaks, and stretch throughout the day.
  9. 9. Tips to Minimize Back Pain ■ 5a. Don’t be a weekend warrior.Take the time to stretch everyday in preparation for your favorite weekend activities.
  10. 10. Tips to Minimize Back Pain ■ 5b. A tight neck and hamstrings also put unneeded pressure on the back. Make sure to stretch all areas of the body.
  11. 11. Tips to Minimize Back Pain ■ 6. Strong core muscles help support your back. Simple balance exercises such as standing on one leg for one to two minutes will work your abdominal muscles without the need for sit-ups.
  12. 12. Tips to Minimize Back Pain ■ 7. If you are re-starting an exercise routine, start low and slow. See how your body adapts before increasing time or intensity.
  13. 13. Tips to Minimize Back Pain ■ Focus is on physical fitness and preparing your body for activity.These are key to maintaining the structures of the body. Structures become resilient and less injury occurs. ■ Proper diet, water, rest, decreased stress ■ Consult me if any questions.

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