INCIDENCE

 Low back pain and neck pain are the most common ailments.

 Four out of five people complain of low back ache some point of time
in life.

 Most common reason for neck and back pain is occupational stress.
COMMON CAUSES OF BACK ACHE
AND NECK PAIN
MINOR
INJURY

NORMAL
OVERUSE
AGEING

POOR
STRESS
POSTURE

OBESITY
You are at risk if:
 Your job demands frequent bending and lifting

 your job demands prolonged sitting

 you must twist your body when lifting and carrying an object

 You lift and carry in a hurry

 you are overweight

 you do not exercise regularly or engage in recreational activities

 you smoke

 your lifestyle is very stressful.

TIPS TO REDUCE BACK AND
NECK PAIN
 Maintain a good Posture
 Good Muscle Control

STRENGTH

MUSCLE
ENDURANCE
FLEXIBILITY
 Good Neuromuscular co-ordination

 Optimal body weight

 Regular exercise

 Positive attitude.
 Strong Muscle Groups  Core Muscles Form the
are Required to Major Trunk Stabilizing
Maintain the S shaped System
curve.
PATHOLOGY
Centralization of Back Pain
Peripheralizing Neck pain
Pressures on the discs in
various postures
Exercise Caution
 Exercise with the advice of your Physiotherapist

 Get the correct form of exercise

If you have any of the following symptoms ask your doctor before exercising

 Severe pain in leg or arm

 weakness, numbness or pins and needles in extremities

 Pain following recent accident

 Bladder problems following recent severe low back pain

 Feel generally unwell along with low back pain

 Severe headaches with nausea and dizziness.

SITTING
 Interrupt posture periodically
 Stand upright, bend backwards 5 or 6 times, walk for a
few minutes
COMPUTER ERGONOMICS
 Back rest with a good lumbar curve
 Top of the monitor should be at eye level, neck
facing forwards.
 Center of monitor should be 17 degree below eye
level.
 Avoid glare on screen, use an optical glass anti-glare
filter if needed
 Sit at arm’s length from monitor
 Arms and elbows relaxed & close to the body.
Elbows- 90 - 100 degrees & supported. Shoulders-
relaxed- not slouched
 Feet flat on the floor or use a foot rest, hips/knees
bent at 90 degrees thighs parallel to floor
 Document holder and monitor should be at level
 Take short breaks frequently
TAKE FREQUENT BREAKS FROM
SUSTAINED POSTURES
LAPTOP USERS

 Ensure proper seating-use a chair that supports your body

 An external monitor

 An external keyboard, preferably with a negative tilt keyboard tray

 A docking station- raise the laptop, place the laptop on a stand, book or
other surface that raises it to such a height that you can see the screen
without having to bend or rotate your neck
STANDING
 Stand tall do not slouch
 Bend back wards frequently while doing bending jobs
 When standing for prolonged periods stand correctly.
LYING

•
NECK POSTURE IN LYING
DRIVING

 Sitting places far greater stress on your low back

than standing or lying down

 Stop and get out of your vehicle in a safe place every

1-2 hourly, more frequently if you have a back injury

 Sit with good posture, then adjust your rearview

mirror

 Alternate seat back good posture occasionally to

decrease pressure on discs

 Use a lumbar roll or a small towel roll behind low

back at waist level for support.
Posture while sitting
 Use chair
 Use lumbar roll
 Hip-knee should be at 90-degrees
 Feet should be flat on floor

CHANGE YOUR

CHAIR
Use of chair

 Take frequent breaks: after 25-30 minutes of

standing
 Use chair in kitchen to avoid over strain at back
 Use lumbar roll to maintain good sitting posture
Maintaining a good posture
while driving

 Stop and get out of your vehicle in a safe place every 1-2
hourly, more frequently if you have a back injury

 Sit in the correct posture and then adjust your rearview mirror

 Alternate seat back good posture occasionally to decrease

pressure on discs

 Use a lumbar roll or a small towel roll behind low back at

waist level for support
Take frequent breaks
and stretch
Take frequent breaks
and stretch