PREVENTING SPINAL INJURY

Transcription

1 PREVENTING SPINAL INJURY PRESENTED BY: BYRON BAHNIUK, B.P.E., C.A.T.(C), R.M.T. UNIVERSITY OF MANITOBA BISON ATHLETIC THERAPY CENTRE INVESTORS GROUP ATHLETIC CENTRE SIDNEY SMITH ST

2 Who s at risk? Introduction Basic anatomy of the spine and some surrounding musculature Current trends in injury prevention Workplace stretch and exercise (practical) Employees and employers must take responsibility to prevent injury

3 Who Is At Risk? Employees that handle heavy and or awkward objects Employees who are required to perform prolonged sitting, standing, stooping, or kneeling postures during their day Employees with poor mechanics to perform their work tasks 75% of workers in Canada will suffer pain due to back injury

4 Activities Associated With Injury Repeated and/or long-term bending at the waist Bending at the waist with twisting Lifting, pushing/pulling Long-term poor posture

5 Leading Back Injury Risk Factors Poor posture Poor physical condition Improper body mechanics Improper lifting Jobs that require high energy

6 Basic Anatomy Spinal column consists of vertically stacked bones Bones separated by discs Held together by small ligaments and muscles 3 natural curves

7 Function of Spinal Column Provide support Protect the spinal cord Permit flexibility through bending and rotating

8 Back Muscles Back muscles run behind and beside spinal column Predisposed to injury if weak and/or overworked

9 Stomach Muscles Abdominal muscles are located at the front and sides of waist, between the ribs and the pelvis Act as a corset to assist in support of spinal column and pelvis

10 Current Trends in Prevention

11 Improved Lifting Techniques Keep load close to body when lifting When possible, use your legs during the lift instead of bending at the waist Keep abdomen active at all times during lift Turn whole body instead of twisting while carrying load

12 Spinal Strengthening & General Physical Fitness Strengthen spinal and stomach muscles Increase flexibility Improve aerobic fitness Proper nutrition

13 Benefits of Improved Fitness Higher overall energy levels Increase ability to perform tasks at work Improved self-esteem Decreased stress levels

14 Aerobic Fitness Heart and lungs are better able to supply body with energy for: Demands of daily living (work, etc.) Unexpected tasks (running for bus) 20 minutes of regular moderate exercise, 3x/week WALKING!! Also running, cycling, swimming

15 Proper Nutrition Keep body healthy to help fight illness Well balanced diet, including fruits and vegetables Drink a lot of water Cut down on carbonated and caffeinated beverages causes dehydration Pop, coffee, tea

16 Posture Poor posture Increase aches and pains Reinforce poor muscle memory Increase fatigue Good posture Reduce injury Reinforce proper muscle memory Body will function more effectively

17 Poor Posture Body hunched over Neck poked forward Chest closed Tight anterior Stretched posterior

18 Good Posture Head balanced over shoulders Shoulder back and relaxed Chest open Upper body balanced on spinal column

19 General Tips Shift your position often during the day Stretch frequently throughout the day Keep body flexible, not rigid Do not force your body to conform to your workspace Maintain an active and healthy lifestyle

20 If You Are Suffering From Acute Or Chronic Pain, Seek Medical Attention Before Starting Any Exercise Program.

21 Workplace Stretch and Exercise

22 Foundation Can be performed while sitting standing or laying down Locate your abdominal muscles Suck your tummy up and in Hold for 6 seconds Repeat 10 times DON T FORGET TO BREATHE

23 Scapular Squeeze Sit or stand tall Tighten the abs as described previously Squeeze the shoulder blades back and down Hold for 6 seconds Repeat 10 times

24 Neck Stretches Forward flexion Side Flexion Hold for 20 seconds and repeat 3 times

25 Rhomboid Stretch Sit with a tall spine Clasp your hands in front of your body Push the hands forward Hold for 20 seconds and repeat 3 times

26 Shoulder/Forearm Stretch Sit with a tall spine Raise both arms toward the ceiling, pressing the palms of both hands upward Hold for 20 seconds and repeat 3 times

27 Side Torso Stretch Sit with a tall spine Keeping the body weight evenly distributed in the chair, lean to one side Hold for 20 seconds, alternating sides Repeat 3 times

28 Seated QL Stretch

29 Review of Material Recognize potential risks for spinal problems Basic spinal anatomy Trends in prevention of injury to the spine Basic routine of movement that can be done at any work station Employees and employers must take responsibility to prevent injury This information may soon be available on our website:

30 Thank You! PRESENTED BY: BYRON BAHNIUK, B.P.E., C.A.T.(C), L.M.T. UNIVERSITY OF MANITOBA BISON ATHLETIC THERAPY CENTRE INVESTORS GROUP ATHLETIC CENTRE SIDNEY SMITH ST