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					How To Treat Your Own Back…

        Erin Olsen, PT, OCS
 Board Certified Orthopedic Physical
                            Back Facts:
   80% of the adult population will have low back pain at some time.

   90% of the time low back pain is recurrent.

   The peak age of incidence of low back pain is 30 to 50 years old.

   80% of the time neck and back pain will improve without treatment in 8-12 weeks.

   Don’t get stuck on a diagnosis, because studies show that patients are twice as
    likely to get better if they don’t have a specific diagnosis.

   One study showed that 1% of the time the patient’s diagnosis per an MRI was the
    actual cause of their back pain.

   90% of the population has bulging discs, which are synonymous with
    degenerative discs, and are not a problem.

   On the average, human beings flex 3000 to 5000 times a day.

   There is a 300% increase in intradiscal pressure the first 3 hours of the day.
If you have developed low back pain for the first time, you
    should consult a health care practitioner, such as your
    family doctor, a specialist physical therapist, or a

   You should also seek care if you have:

             Constant pain or numbness down your leg into your foot.

             Weakness of your leg muscles (your leg gives out on you).

             You don’t feel well, in conjunction with your back pain.

             You have developed bladder problems following a severe
              episode of back pain.
Components of self treatment of
    back and neck pain

       Correct Posture

       Correct Body Mechanics

       Correct Exercises
               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.

 Find your correct sitting posture using the
  slouch-overcorrect technique. Do 10 repetitions,
  3 times a day, and at any time you experience pain.

 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.
Correct standing and
sitting postures.
       Use Correct Body Mechanics!

 Avoid twisting your body when moving an object
          Use Correct Body Mechanics!

 Lift with your legs keeping your
back straight, standing as close as
possible to the object to be lifted
       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

                    Pelvic Tilts                             Pelvic Tilts
                          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.
                       Erin Olsen, PT, OCS
                          1830 Blue Bonnet Place in Encinitas

Please call me if
you have any
questions, or if you
would like to
schedule an

Tel: (760) 632-2495

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