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PREVENTIVE CARE
FOR BACK PAIN
Adaku U. Nwachuku, DO
Physical Medicine and
Rehabilitation/Pain Management
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
Tips to Minimize Back Pain
■ 1. Listen to your body, and don't push through pain
during any exercise or activity.
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
■ 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.
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.
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.
Tips to Minimize Back Pain
■ 5. If you have to perform heavy manual labor, take
frequent breaks, and stretch throughout the day.
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.
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.
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.
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.
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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Prevent Back Pain with Ergonomics and Exercise

  • 1. PREVENTIVE CARE FOR BACK PAIN Adaku U. Nwachuku, DO Physical Medicine and Rehabilitation/Pain Management
  • 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. Tips to Minimize Back Pain ■ 1. Listen to your body, and don't push through pain during any exercise or activity.
  • 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. ■ 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. 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. 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.
  • 9. Tips to Minimize Back Pain ■ 5. If you have to perform heavy manual labor, take frequent breaks, and stretch throughout the day.
  • 10. 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.
  • 11. 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.
  • 12.
  • 13. 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.
  • 14.
  • 15.
  • 16. 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.
  • 17.
  • 18. 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.

Editor's Notes

  1. Back pain can be secondary to multi medical causes but today just focusing on ways to prevent musculoskeletal lower back pain
  2. No Pain, No Gain..sometimes true..but Pain with certain activity means that you may have reached a barrier, can cause injury. Every joint in the body has a specific degree of range of motion( flexion 0-60deg, ext 0- 25 deg, side bending 0-25, rotation 0-18)…Physiologic/natural barrier- end of range...pathologic barrier is past the physiologic...leads to Strain, sprain
  3. Not maintaining proper posture causes the structures of the body to form a certain attitude and maintain it. The muscles/ligaments/tendons/bone/discs will compensate or mold to fit your posture whether proper or improper.
  4. Why do you think in church there are multiple times when you are asked to stand. Don’t know who is preaching today but if they take more than an hour, I suggest that everyone get up and start stretching
  5. Lift with your legs and not your back.
  6. Wegmans has a wellness program- mandated for all workers before work take the time to stretch for a few minutes prior to work/during work. This prepares the bodies structures to take on the stress of the day. I had a patient tell me that her husband’s construction company has the same policy as well to condition them for the day’s labor.
  7. Prevents injuries-stretching relaxes the soft tissue/ligaments/muscles in your body
  8. If neck is hurting the other portions of the spine will compensate to accommodate so the lower back will be out of alignment. First picture is nml hamstrings and as we go along the lower back posture is not maintained.
  9. This is me and my husband….the strong muscles hold the spine in place....if there is laxity of muscles due to extra tissue, the weight will pull the spine with it.
  10. Plank vs sit ups-work abdominal muscles
  11. Slow walk to a jog to a run
  12. In no time with exercise, this will be you and your significant other—takes 3-6 months. Helped to eliminate my lower back pain.