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Bones…Bones…and More Bones

VIEWS: 27 PAGES: 48

									  Sometimes,
Teaching Can Be
 Such a Pain in
   the Neck!
Bones…Bones…and More
       Bones
   33 Vertebrae
     7 cervical
       - “Neck”
    12 thoracic
        - “Ribs”
    5 lumbar
       - “Low back”
    5 sacral/4 coccyx
      - “Tailbone”
      - fused into 1 bone
Cervical (neck) lordosis
        -inward-




Thoracic (rib) kyphosis
      -outward-




 Lumbar (low back)
     lordosis
     -inward-
                         The Cushion
                    Intervertebral Disc
                        Between each vertebra
                        Provide cushion between
Intervertebral
     Disc
                         vertebra
                        Firmly attached to each
                         vertebra
                        No such thing as a
                         “slipped disc”
                             The Links
Facet Joints
  24 pair = 48 joints!

   Allow movement of spine

   Made of same “stuff” as
     all other joints
   Muscles of the back        und
       Spenius capitis
       Splenius cervicis
    
                               „Ro
        Serratus posterior superior
       Serratus posterior inferior
       Iliocostalis lumborum
    

    
        Iliocostalis thoracis
        Iliocostalis cervicis
                               Go
       Longissimus thoacis
       Longissimus cervicis    All
       Longissimus capitis
       Spinalis thoracis
       Spinalis Cervicis      kes
       Spinalis Capitis
       Semispinalis thoracis
       Semispinalis cervicis
       Semispinalis capitis
                               Ma
       Multifidus
       Rotatores
       Interspinalis           at
       Intertransversarii
       Obliquus capitis inferior
       Obliquus capitis superior
                               Wh
       Rectus capitis posterior minor
       Rectus capitis posterior major
       Longus colli
       Longus capitis
       Rectus capitis anterior
       Rectus capitis lateralis
       Trapezius
       Rhombois
       Serratus anterior
       Levator scapula
Murphy‟s Law?!
     “The more there is to mess up the more
      likely something will mess up.”
            33 vertebra
        +   23 discs
        +   48 joints (24 pair)
        +   64 muscles (32 pair)
        +   54 nerves (27 pair)
            222 different things to break!
“The numbers don‟t lie…
   “back injury -- the number one reason
    Americans miss work, after the common
    cold. Across the country in 1999, more
    than 420,000 people missed work because
    of back injury. Each lost an average of 6
    days on the job.” U.S. Bureau of Labor
    Statistics.
   8 out of 10 people will experience a back
    related injury.
Spring…too much…

          Hyperlordosis
              Too much curve in the spine
              Not enough stability
              Compresses Joints
              Examples
                   Standing for prolonged periods
                   Over weight
                   Pregnant
Muscles: The Balancing Act

    Big Belly
        Pregnant     Weak Abs: Can’t
                      help rotate
        Overweight   pelvis back-
    People who       causes too much
                      arch in LB
     have to                                 Weak Gluts:
                                             Can’t help
     stand for             Tight Hip         rotate pelvis
     prolonged             Flexors: Rotate
                           pelvis down to
                                             back to take
                                             arch out of
     periods               front-causes
                           too much arch
                                             back

                           in LB
    Spring…Too little.
   Hypolordosis
       Not enough curve in the
        spine
       Not enough flexibility
       Abnormal pressure on
        back of disc
       Examples
            Sitting for prolonged periods
            Poor posture
            Sleeping on too soft of
             mattress
The Balancing Act: II
   “Flat Back”
       Poor sitting
        posture
       Slouching while
                           Tight Gluts:
        standing           Rotate pelvis
                           backward, too
       Poor lifting       much arch gone

        technique         Tight
                          hamstrings:
                          Rotate pelvis
                          backward, to
                          much arch gone
The “Good”, “Bad”, & “Ugly”
What‟s a guy to do?
        Move!
            If you stand for a long time…
             Sit Down once an hour for a
             few minutes
            If you sit for a long time…
             Stand Up once an hour for a
             few minutes
            If your belly‟s big…Lose
             Weight!
            If your legs are tight…Stretch!
            If you have no butt…Exercise!

                 *tip* Use a timer to
                  remind you to sit/stand
                        once an hour
Oh…My poor back!

      3 types of
       back
       problems
          Acute
          Chronic
          Recurrent
“I bent forward and
 picked up _______”                     Uh, Oh!
   Acute problems
       Usually can pinpoint a
        time and/or incident
       Usually localized in low
        back
       Pain may vary from mild
        to extreme
       Examples
            Muscle spasm
            Locked facet (joint)
                  “Crick in my neck”
                   “Catch in my back”
            Impinged facet
                  “I drove 8 hours
                   straight”
        “I‟m sorry, I can‟t go _____
        because of my bad back”
   Chronic problems
       Problem that lasts
        longer than 14 days
       Usually from “wear
        and tear”
       May stem from an
        acute problem
       Examples
            Arthritis
            Degenerative disc
            Nerve inflammation
Same story...different day
   Recurrent Problems
       Acute “flair ups” of chronic
        condition
       Made worse by certain
        activities
       Examples
            Sacroiliac Joint Problems
             (SI)
                Where pelvis joins the
                  spine
                Can cause shooting pain
     Is there anything I can do?
   Sprained Ankle?                    Hurt back?
      R.I.C.E.                            R.I.C.E.
                                              Rest.
          Rest.
                                                   Up to 7-10 days.
              Up to 7-10 days.
                                              Ice.
          Ice.
                                                   20 min. every 2-3
              20 minutes every
                                                     hours while awake.
                2-3 hours while                    24-48 hours.
                awake.
                                              Controlled movement.
              24-48 hours.
                                              Exercise

          Compression.
                                                   Knees side to side.

              ACE wrap.                           SKC.

          Elevation.                              DKC.

              Above heart level.
Easy Back Exercises
   Knees side to side
       Lie flat
       Bend knees
            Keep together
       Feet on floor
       Rotate knees side to side
            Pain free range
            Let your hips roll
       Repeat for 1-2 min.
    Easy Back Exercises
   Single Knee to chest
       Lie flat on back
       Bend knees
            Keep feet on floor
       Grasp knee, pull to
        chest
            *don‟t hold your
             breath*
       Repeat 5x each leg
Easy Back Exercises
   Double Knee to chest
       Lie flat on back
       Bend knees
            Keep feet on floor
       Grasp both knees, pull
        to chest
            *don‟t hold your
             breath*
       Repeat 5x
Easy Back Exercises
(Hamstrings/Gluts)
Easy Back Exercises
 Quads/Hip Flexors
Easy Back Exercises - Abs
Easy Back Exercises – Back
         Muscle
    What a Pain in the Neck!

   Cervical pain
       Same causes
        as LB pain
            Muscular
             imbalance
                Acute
                 injury
                Bad
                 posture
                Tension

                All the
                 above!
It‟s a Little Known Fact…

                     The average human
                      head weighs
                      approximately 10-
                      15 lbs.
                         About as much as a
                          bowling ball!
Just Imagine…
Good Sitting Posture

   Sit up
   Back straight
       Slight curve in LB
   Shoulders pulled back
   Head over shoulders
       Chin tucked in slightly

                                  Comfortable, Huh?
What a Pain in the Neck!

   Acute injury
       Treat same as acute injury to LB
            i.e. LIKE A SPRAINED ANKLE!!
            Rest (10-12 days)
            Ice (24-48 hours)
            Controlled movement
                 Slowly rotate head from side to side in
                  pain free range
Easy Neck Exercises
Easy Neck Exercises




                “Ear to Shoulder”
    More Easy Neck Exercises




“Chin to Chest”
Easy Neck Exercises
             “Nose to Armpit”
More Neck/Back Exercises
“Arch Back
Like a Cat”
Help With Your Posture…




Helps control/protect your LB

Allows you to pull your shoulders
              back
           Huff and Puff…

   Cardiovascular Conditioning
       Get OK from Dr. before starting any CV
        conditioning program
       Don‟t try to start where you should be in 4
        weeks
       Start with walking program before running
       Stretch legs before starting
       Start at front door, walk specified time
        out…then turn around and walk back
   5 Week Interval Walking
          Program
       S      M        T        W        Th       F      S

                                       Stretch
                     Stretch
Wk 1         2 min             2 min     3x3     3 min   Off
                       3x3

                     Stretch           Stretch
                                                         Off
Wk 2   Off   3 min     3x3     3 min     3x3     5 min


                     Stretch           Stretch
Wk 3   Off   5 min     3x3     5 min     3x3     7 min   Off


                     Stretch           Stretch
                                                 10
Wk 4   Off   7 min     3x3     7 min     3x3             Off
                                                 min

                     Stretch           Stretch
             10                10                12
Wk 5   Off             3x3               3x3             Off
             min               min               min
        How Many Times Have I
            Heard This…
   Proper lifting
       Plan ahead
            Get help if heavy or awkward
            Feet shoulder width apart
            Bend knees
                Majority of body weight on dominant/strong leg for
                 balance
            Back straight
            Head up
            “Lead with your head, not your butt”
            Keep load close to body
            Don‟t twist body…move feet
            Practice with all items (light or heavy)
The Straw That Broke the Camel‟s Back
    1    2    3    4    5    6    7    8    9    10
   11   12   13   14   15   16   17   18   19    20
   21   22   23   24   25   26   27   28   29    30
   31   32   33   34   35   36   37   38   39    40
   41   42   43   44   45   46   47   48   49    50
   51   52   53   54   55   56   57   58   59    60
   61   62   63   64   65   66   67   68   69    70
   71   72   73   74   75   76   77   78   79    80
   81   82   83   84   85   86   87   88   89    90
   91   92   93   94   95   96   97   98   99   Oh No!
        Tips and Tricks…
   Standing Activities
       Periodically sit
       Shift weight from foot to foot
       Rotate pelvis/hips back occasionally
       Prop one foot up if possible
       Good shoes
            Arch support
            Heel counter
        Tips and Tricks…
   Sitting activities
       Stand periodically
       90-90 rule
            Ankles bent to 90 degrees
            Knees bent to 90 degrees
            Hips bent to 90 degrees
       Sit closer to work
       Top of computer monitor at eye level
       Lumbar support if needed
Tips and Tricks
   Sleeping
       Supine (on back)
            Pillow under head
                 Not to big

            Pillow under knees
       Prone (on stomach)
            Pillow under hips
             (not stomach)
       Side lying
            Pillow under head
            Pillow between knees
The Bottom Line…

   Sleep how you
    can get the
    most sleep!
  Believe ½ of What You See, None of
  What you Hear…          Back Braces
                                       Make Your
                                       Back Weak

                   All Waterbeds
You Need a Firm
                       are Bad
    Mattress
                                     Always Use
                                        Heat



                                     You Should Always
You Need a Flat                        Use a Lumbar
    Pillow        Sit-ups are Good
                       for You         Support When
                                          Sitting
         The Last Word…

   Get plenty of rest
   Drink plenty of water
   Eat a balanced diet
   Maintain a healthy weight
   Get plenty of exercise
   Practice good form constantly
   When in doubt, Seek professional help

								
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