Back Owner`s Manual
Contents
1. As disks and joints wear out over time growths of bone bone spurs form on the vertebrae Bone spurs can irritate nerves and narrow the spinal canal stenosis causing back pain In most cases osteoarthritis occurs as we age But good posture and body mechanics healthy eating and regular exercise can help slow the onset of osteoarthritis Causes of Pain That You Can Control Something as simple as slouching can lead to disk problems and back pain So can moving your back the wrong way Even stress can throw back muscles into a painful spasm But you can help control these causes of back pain And when you do you will help reduce pain and improve the overall health of your back Poor Posture Posture is the way you hold your body Slouching or over arching the back are examples of poor posture Poor posture puts extra pressure on your disks and vertebrae It also puts you at risk of the painful disk problems discussed on page 5 Bad Body Mechanics The way you move your body is called body mechanics There are correct ways to stand walk sit and even sleep that are best for your back see page 8 Having good body mechanics can reduce pain and risk of injury by evenly distributing weight along the spine Lack of Exercise Without exercise the muscles that support the spine weaken This can lead to poor posture and bad body mechanics Lack of exercise can also lead to excess weight Excess Weight Practicing proper p2. Li 12 Choose Your Exercise Program A good exercise program helps you stretch and strengthen the muscles that support your back These muscles let the back be flexible and move naturally Beginning on this page are examples of exercises you can do to strengthen and stretch your muscles Be sure to speak with your healthcare provider before starting any exercise program Find exercises that work for you Move from basic to advanced exercises And remember Don t overdo it Play It Smart Tips for a Safe Exercise Program e If you re recovering from a back problem do only the exercises suggested by your healthcare provider If instructed do the exercises in this booklet daily You might take 15 minutes in the morning and 15 minutes at night e Avoid occasional excessive exercising because it can hurt your back Instead do regular moderate activity e Always warm up your muscles for 2 to 3 minutes before you exercise Try gently marching in place while moving your arms e Don t hold your breath while doing exercises Focus on breathing in and out e Expect a little discomfort but stop any activity that causes back or leg pain Then talk to your healthcare provider e If you prefer put a pillow under your neck or back for comfort L Knee to Chest Raise Q Hamstring Stretch 1 Lie on your back with your knees bent Keep your feet flat on the floor 2 Grasp your thigh behind the knee and slowly pull it to your chest
3. Driving X Don t sit too far back from the wheel VY Do use a lumbar support cushion Stretching for the pedals and wheel Do sit upright and drive with both strains the back hands on the wheel X Don t drive with your knees higher V Do shift weight often than the level of your hips V Do keep back pockets empty X Don t slump or slouch VY Do sit firmly against the chair back X Don t sit in a chair that s too high or VY Do protect your back with a lumbar too far from your workstation support or rolled up towel X Don t lean forward to read the screen Y Do use an adjustable footrest 10 Do s and Don ts of Body Mechanics Continued Here are more ways you can improve the way you move your body to help protect your back X Don t stand too long in one position Do stand with one foot up change X Don t bend forward with legs straight positions often X Don t walk with poor posture VY Do correct your posture when necessary X Avoid wearing high heeled shoes Do wear comfortable low heeled shoes Sleeping X Don t sleep or lounge on soft sagging VY Do sleep on a mattress that supports nonsupportive mattresses or cushions your back s natural curves X Don t sleep on your stomach VY Do sleep on your side with a pillow between bent knees or on your back with a pillow under your knees Good Posture Is Good for You Poor posture throws off the spine s natural curves Thi
4. Repeat exercise times on each side Relieve Back Pain Aches and pains are your body s way of telling you to pay more attention to your back Your back may need to be stretched or rested Or you may need to ice it apply heat or take over the counter medications to help stop back pain Rest Your Back Certain positions help relax the back They stretch the spine and the muscles that support it Rest positions can also take pressure off the back So give your back a rest in these positions NOTE Do these positions only if instructed by your healthcare provider Lie on your back on the floor with your legs Lean forward in your chair Stand with your hands on the up on a stool Put a pillow under your neck Lower your head to the low back Bend slightly back for for comfort Hold for 15 minutes knees Hold for 1 minute 15 seconds Repeat 2 or 3 times Treat Pain A Physical Therapist May Help To treat your back pain consider using A physical therapist is trained to evaluate and treat your back pain He or she will also plan an exercise program to help you treat yourself A physical therapist may practice mobilization gentle movement of the vertebrae Other treatments may include using machines that produce cold heat or electrical stimulation to help treat your back pain or injury e Ice to reduce swelling Place an ice pack wrapped in a thin towel where your back hurts most Keep it on for 15 to 20 minutes Repeat t
5. Keep your back flat against the floor You will feel pulling in your buttocks and low back 3 Hold for Repeat exercise seconds Switch legs times 1 Lie on your back Lift your leg Place your hands around your thigh just above the knee Use a towel if you have trouble reaching around your thigh Then tighten your abdominal muscles 2 Pull your leg toward your chest until you feel pulling in the back of the leg Gently straighten your leg aS much as you can 3 Hold for seconds Switch legs Repeat exercise times L Pelvic Tilt L Half Sit Ups 1 Lie down and bend both knees 2 Press your low back into the floor and tighten your abdominal muscles 3 Hold for seconds Relax Repeat exercise times L Calf Stretch 1 Position yourself with your arms braced against a wall Put one foot approximately 112 feet behind the other 2 Bend your front leg while keeping both heels on the floor Lean forward until you feel pulling in the back of your back leg Do not bounce 3 Hold for seconds Switch legs Repeat exercise times 1 Lie on your back with both knees bent feet flat on the floor arms by your sides 2 Use your abdominal muscles to raise your head and shoulders slightly off the ground Reach for your knees 3 Hold for seconds Relax Repeat exercise times _ Wall Slide 1 Stand with your shoulder blades against the wall Place feet about 4 to 6 inches i
6. You Can Control Your Medical Evaluation Do s and Don ts of Body Mechanics Keep moving with activities that help your back stay fit and flexible such as walking Good Posture Is Good for You 11 Choose Your Exercise Program 2 Advanced Exercises 14 Relieve Back Pain 15 Back Owner s Maintenance Guide 16 Anatomy of a Healthy Back A healthy back supports the body and lets it move freely It does this with the help of the spine s three natural curves Strong flexible muscles also help keep these curves properly aligned Disks that cushion vertebrae play an important role in back health too When all parts are healthy your back can support you without pain Three Natural Curves Bones vertebrae and pads of soft tissue disks stack together to create the spine The spine follows three curves cervical curve neck thoracic curve upper back and lumbar curve lower back When properly aligned these curves help you keep balance They also support you while you move by distributing your weight along the spine Cervical curve Thoracic curve Back muscle Abdominal muscle Buttocks muscle muscle Sciatic nerve Nucleus Disk Spinal canal Vertebrae and disks make up the spine They protect the spinal cord and nerves The lumbar part of the spine is made up of five vertebrae L1 through L5 They carry mo
7. KRAMES PATIENT EDUCATION A Guide to the Care of the Low Back A Healthy Back Keeps You Moving Forward If back pain has you feeling down you re not alone Low back pain affects many of us That s because we tend to neglect our backs But your back is what keeps you in motion So it s important that you take good care of it This booklet shows you how to care for your back so that you can be pain free and always moving forward Pain Is a Real Problem Low back pain is acommon problem It s one of the main reasons people visit the doctor Severe pain sharp twinges or constant dull aches have many people seeking medical care for their backs Back pain may seem to come on suddenly But the truth is Back pain often occurs after years of poor back health What Causes Back Pain Some back pain can t be avoided such as pain from an injury Getting older can also lead to aches and pains But often back pain is the result of years of misuse Bad habits that can lead to back pain include e Poor posture e Bad body mechanics e Not enough exercise e Being overweight You can control all of these causes With proper care you can help your back feel better now and prevent back pain in the future When to Seek Emergency Care It s common to have some backaches at times But if you have any of these problems seek medical care right away e Back pain that won t go away e Leg weakness numbness or constant l
8. T ATC Physical Therapy With contributions by Amy J Allen DC David F Apple Jr MD Orthopaedic Surgery Leon I Gilner MD FACS Neurological Surgery George B Hamil Jr PT Physical Therapy Alan T Hunstock MD FACS Neurological Surgery Robert T Tenny MD Neurological Surgery 11836 Also available in Spanish KRAMES PATIENT EDUCATION A MediMedia Company www krames com 800 333 3032 0902
9. ation in your legs may also be tested Depending on your symptoms a more thorough physical exam may be needed to find the cause of your back pain Diagnostic Tests Your healthcare provider may also use one or more of the following tests to diagnose pain X ray takes images of bones MRI magnetic resonance imaging takes highly detailed images of bone and soft tissues CT computerized tomography scan takes a series of special x rays of bones and soft tissues EMG electromyogram checks electrical activity in muscles Myelogram makes images of problems in the spinal canal using injected dye Do s and Don ts of Body Mechanics There are wrong ways and right ways to move your back Bad body mechanics can damage your spine To reduce your risk of injury and pain practice the do s and avoid the don ts X Don t bend over with legs straight VY Do bend your knees not your back X Don t twist while lifting V Do be sure of your footing X Don t lift above shoulder level V Do lift with your legs X Don t lift heavy loads without help V Do hold objects close to your body X Don t sit in a chair that s too high VY Do sit with both feet flat on the floor or too low VY Do keep your knees at or slightly below X Don t arch or round your back the level of your hips X Don t lean forward VY Do protect your low back with a X Don t slump or slouch lumbar support or rolled up towel
10. eg pain e Numbness in your groin or rectal area e Problems controlling your bladder or bowels This booklet is not intended as a substitute for professional medical care Only your doctor can diagnose and treat a medical problem 2007 The StayWell Company www krames com 800 333 3032 All rights reserved Lithographed in Canada Your Goal A Pain Free Back There is no simple cure for back pain But there are things you can do to prevent or relieve it For example you can take steps to change habits that lead to back pain or make it worse Improving your posture body mechanics and overall health will lessen pain or even make it go away Most people who make these changes feel better It does take time and effort But your goal of a pain free back will be well worth it The Road to Recovery To improve your back health keep moving Gentle activities such as walk ing and swimming can help reduce back pain Once pain is reduced your doctor will probably tell you it s okay to be even more active He or she may help you set up an exercise program Your program may include stretching strength training and activities that get the heart rate up called aerobic or cardio exercise Check with your healthcare provider before trying new exercises This way you re sure to get safely started on the road to recovery Table of Contents Anatomy of a Healthy Back Common Disk Problems Causes of Pain That
11. his each hour If you don t have an ice pack a bag of frozen peas will also work If ice hasn t relieved pain after 2 days try heat e Heat to relax muscles Put moist heat such as a towel heated with warm water on the sore area for 10 to 15 minutes each hour Taking a warm bath or shower may also help e Over the counter medicines to reduce pain Try using aspirin ibuprofen or naproxen Talk to your healthcare provider before taking any medications 15 Back Owner s Maintenance Guide Exercise daily to build strong supportive muscles Walking and swimming are great ways to strengthen muscles Think before you lift Always lift with your legs not with your back Do this by squatting and bending your knees Hold the object close to your body when lifting And ask for help with heavy loads Maintain your back s natural curves by practicing proper posture Avoid slouching or leaning forward while sitting or driving If you sit for long periods take time to get up and walk around If you stand a lot place one foot up on a box or stool Sleep on your back or side on a mattress that supports your back s natural curves Relieve added back strain by losing excess body weight Quit smoking to reduce your risk of back pain and injury Always talk to your healthcare provider about concerns you may have about the health of your back Consultants James B Reynolds MD Orthopaedic Surgery John Ceglia P
12. n front of you shoulder width apart Tuck in your buttocks 2 Slide down about 2 feet Keep your back against the wall Don t let your knees go past your toes 3 Hold for seconds Slide back up the wall Relax Repeat exercise times 13 Advanced Exercises Talk to your healthcare provider before trying advanced exercises L Press Up _ Back Extension 1 Lie on your stomach with a pillow under your pelvis Place your hands on the floor near the sides of your head 2 Press up on your elbows slowly arching your back Hold this position for seconds 3 Return to the first position and relax Repeat exercise times Q Hip Extension 1 Lie on your stomach with a pillow under your pelvis Put your hands by your sides 2 Slowly raise your chest off the floor arms behind you Go only as high as feels comfortable 3 Hold for seconds Relax Repeat exercise times _ Lower Back Rotation 1 Lie on your stomach with a pillow under your pelvis 2 Straighten your left leg and tighten your buttocks Then slowly raise the left leg from the hip Return the leg to the floor 3 Repeat exercise times Switch legs 14 1 Lie on your back with your knees bent Put your feet on the floor Extend your arms out and place your palms on the floor 2 Slowly drop both knees to one side while turning your head to the other side keep your shoulders to the floor 3 Hold for seconds Return to start
13. osture is harder when carrying excess body weight This makes practicing good body mechanics difficult too Added body weight also puts more stress on the back and tends to make back pain worse Tension and Emotional Stress Emotional stress can worsen back pain Money worries family pressures fatigue and other stresses of daily life often cause back spasms Smoking Smokers are more likely to have back pain than nonsmokers This may be because smoking reduces nutrition to the disk If you smoke this could mean weakened disks that are prone to injury and pain So talk to your healthcare provider about quitting Your Medical Evaluation A medical evaluation is needed to find the cause of your back problem This can include a health history physical exam and diagnostic tests These help your healthcare provider decide the best treatment plan for you Medical History Questions the healthcare provider may ask you include Where is your pain How often does it bother you How and when did your pain first start Does the pain stay in one place Or does it radiate down your buttocks or leg What relieves the pain What makes it worse What is your occupation How does back pain affect your life Physical Exam Your healthcare provider can learn a lot by looking at your back when your e in different positions He or she may check your posture and muscle strength and flexibility Your reflexes and the sens
14. s can lead to back pain and injury For example poor posture can cause disks to wear out But when you practice proper posture you help keep the spine healthy and well aligned This decreases your risk of pain Checking Your Posture To test your posture stand with your back against a wall There should be only a small space between your back and the wall Check to see if you hold your back too swayed like in the military stance or if you slouch forward Military and slouched stances put added stress on your back Improving Your Posture It s not too late to change your posture Follow these steps to improve your posture e Breathe deeply e Relax your shoulders hips and knees Think of the ears shoulders hips and ankles as a series of dots Now adjust your body to connect the dots in a straight line e Tuckin your buttocks a bit if your back is swayed Military stance Slouched stance Straight stance makes the spine makes the spine aligns the spine s arch too much round too much natural curves Reducing Stress on Your Spine Your spine supports your body s weight Certain positions put more pressure on your back than others For example sitting puts more stress on the back than walking So do your best to limit the amount of time you spend in the positions that put the most stress on your spine If you weigh 110 Ibs sitting puts 135 lbs of pressure on your back but walking puts only 50
15. st of the body s weight which makes this part of the spine more prone to injury than the rest of the back Common Disk Problems Disks are soft cushions of tissue between the vertebrae Disks can tear bulge rupture or degenerate wear out with age or use When this happens disks no longer cushion vertebrae properly This can lead to back pain stiffness and other problems Ban annulus Bulging disk Torn Annulus The annulus is the disk s tough outer ring A sudden movement can cause a tiny tear in the annulus Nearby muscles and ligaments can also become strained or sprained pulled or torn Because the annulus muscles and ligaments contain nerve endings injuries to them cause back pain Bulging Disk Each disk has a spongy center nucleus that helps absorb shock during movement When an annulus wears out or the disk is squeezed too much the nucleus can push on the annulus and create a bulge The bulging disk can then press on spinal nerves and cause back and leg pain Ruptured Disk With a ruptured disk sometimes called a slipped or herniated disk the annulus breaks open and allows the soft nucleus to squeeze out The nucleus then presses against or pinches nerves causing pain Pain that radiates down the buttocks and legs is called sciatica If pressure continues the nerves become damaged Severe pain numbness or muscle weakness in the legs or problems walking can occur Osteoarthritis
Download Pdf Manuals
Related Search