Achy-Breaky Back “Mistake-ys”
Protecting Your Spine Over Time
Women’s Health 101
Healthy Back and Spine
Kristen Heckendorf, PT
CentraCare Adult OP Rehab
Presentation Objectives
• Audience will understand risk factors for spine pain
• Audience will have an understanding of common medical
conditions affecting the spine
• Audience will learn ways to prevent and manage spinal
pain
• Audience will understand the importance of core
stabilization and spine health
The BACK-Ground
Low Back Pain
• Lifetime Prevalence
85-90% of American
adults
• Runs 2nd to the
common cold for MD
visits
• 90% of LBP comes from
unknown causes (nonspecific LBP)
Hallisy: University of Wisconsin-Madison 2009
Age of Onset of LBP
• 0-19 years 27.4% (>males)
• 20-64 years 60.1% (>females)
• 65+ years  12.6% (>females)
Workforce Years
#1 Cause of Disability
Age of Onset LBP: 2007 Wikipedia
Location of
Back Pain in
the General
Population
Lumbar 62%
Cervical  36%
Thoracic 2%
Anatomical Location: McKenzie, n+1,500
Will It Go Away?
• 44% of LBP goes away on its own after 1 WEEK
• 86% of LBP goes away on its own after 1 MONTH
• 92% of LBP goes away on its own
after 2 MONTHS
BUT 70-90%
RECURRENCE RATE
USUALLY WITHIN THE
FIRST YEAR!!!
Anatomical Location: McKenzie, n+1,500
Risk Factors
for
Spine Pain
POSTURE
http://www.thedailybeast.com/articles/2014/08/26/lumo-lift-vibrates-you-into-better-posture.html#
Effects of Forward Head Posture
http://drmikesnyder.com/poor-posture-treatment/
http://drmikesnyder.com/poor-posture-treatment/
Crossing Legs
Can cause asymmetries
at the pelvis, hips, and
low back.
Can cause lateral hip
pain and low back pain.
Googleimages.com
Bra Wear & Chest Support
Classic bra wear does not
always provide adequate
support, scapular stabilization,
or backwards pull on the
shoulders.
Wide strapped racer
back bar wear can
better promote good
postures.
Faulty Body
Mechanics
and
Ergonomics
Googleimages.com
Proper Lifting Mechanics
Ergonomics-info.com
Body Mechanics
VHI.com
Horrible High
Heels
http://www.westernslopeliving.com/high-heels-why-daily-wear-adds-up-to-severe-pain-issues/
Lack of
Flexibility
http://endorphins-junkie.blogspot.com/2014/09/the-right-perspective-about-sports.html
Tight Muscles Poor Body
Mechanics  Back Pain
https://www.flickr.com/photos/featherbed/5013664206/
We Are…What We Do…
General
Decline in
Physical
Fitness
Googleimages.com
Fatigue
(Lack of Rest, Poor Sleep Habits)
Googleimages.com
Sleep & Pain
• 2/3 of people with chronic pain
report poor or un-refreshing
sleep
National Institute of Sleep
Poor Diet
(Overweight
&
Obesity)
Maintain a Healthy Body Weight
Little
changes in
weight can
make a big
difference
Smoking
Genetics
Age
Gender
Race
Non
Modifiable
http://archaeologynewsnetwork.blogspot.com/2013/08/model-of-near-optimal-genetic-code.html
Pain Descriptors
Common
Conditions of
the Spine
http://www.spineuniverse.com/conditions/degenerative-disc-disease
“Sciatica”
Pain that radiates along
the path of the sciatic
nerve — which
branches from your
lower back through
your hips and buttocks
and down each leg.
Typically, sciatica
affects only one side of
your body. (MayoClinic)
Back Pain Interventions
•
•
•
•
•
•
•
Stabilizing/Strengthening
Stretching
Modalities
Postural Education
Ergonomic Training
Return to Work/Sport
Manual Therapy
– Soft Tissue Mobilizations, Muscle Energy
Techniques, Mobilizations, Manipulations
Spinal Stabilization:
Stopping the Meat Head
Approach to Working the Core
Googleimages.com
“The CORE”
http://thebalancedlifeonline.com/pilates/pilatesbeginners-part-two-transverse-abdominis/
Transverse Abdominis
The bodies natural
weight belt used for
stabilizing the
spine.
Helps to compress
the ribs and viscera,
providing thoracic
and pelvic stability.
Flag Pole Analogy
Together the core muscles act like the cement that
holds up a flagpole…aka the muscles that support
your spine.
“Meat Head Approach”
• Many of the common exercises we see at the gym place
the spine in poor alignment or cause excessive stress on
the low back
• We must develop proper pelvic stability before adding
large limb movements
Instead Consider Beginner
Stabilization Exercises
Strength Training
• Core stabilization for spinal protection
• Lower extremity strengthening  Proper
squatting and lifting mechanics
• Strength training increases muscle mass..
Muscle mass increases metabolism…..
Metabolism burns more calories at rest....
More calories burnt then taken in means
weight loss
Chronic Pain Cycle
http://www.storejpg.com/chronic-pain-cycle.html
Questions?
http://bfitness.ca/blog/simple-mobilityflexibility-test-fms-self-movement-screen/