Avoiding Postural Pain and Suffering at Work

1. Avoiding Postural Pain and Suffering at Work Michael Ridgway BPhty MPhty (Musculoskeletal) Principal Baroona Road Physiotherapy, Milton

2. Avoiding Postural Pain and Suffering at Work This Evening’s Menu • Introduction & objectives • Summary of pain and injury at work • Implementing Changes • Questions

3. Introduction • Why am I here? Michael’s Professional History 1995 General physiotherapy 2000 Musculoskeletal Masters Practicing – pain solutions Injury Prevention - preferable • Your body is one of your greatest assets

4. Objectives Increase your work productivity    Increase mental alertness and concentration      Decrease risk of suffering pain and injury 1. Awareness 2. Making changes 3. New habits “A happy back is a happy barrister”

5. Avoiding Postural Pain and Suffering at Work This Evening’s Menu • Introduction & objectives • Summary of pain and injury at work • Implementing Changes • Questions

6. Summary of pain and injury at work

7. Summary of pain and injury at work- Statistics • In a large Australian survey, 42% of the population experienced low-intensity back pain and low level disability from this pain, in the previous 6 months

8. Summary of pain and injury at work- Statistics • This survey predicted 10.5% of the Australian adult population experienced high-intensity back pain and perceived high disability form this pain (Walker, 2004)

9. Summary of pain and injury at work- Statistics • Approximately 80% of us will suffer significant low back pain at some stage of our lives

10. Break every 20 minutesStand and Arch Backwards10 slow repetitions

11. Summary of pain and injury at work Ideal position is with 3 neutral curves

12. Summary of pain and injury at workRationale Why do we suffer so much? Common sitting position and it’s effects on the spine:

13. Summary of pain and injury at work Creep & Strain to Ligaments • Bend finger back once no problem • Bend finger back sustained – creep – strain - pain Length of Ligament under sustained low load Break Point Time

14. Summary of pain and injury at work ‘Sitting up Straight’ is also commonly poor position

15. Summary of pain and injury at work

16. Summary of pain and injury at work

17. Summary of pain and injury at work Why the difficulty with sitting? • Sitting is a challenging task • Sitting well requires learning a technical skill • Sitting for long periods has similar challenges to an athlete performing endurance sport

18. Summary of pain and injury at work Don’t be fooled Sustaining positions is very challenging

19. Break every 20 minutesShoulder backwards roll10 slow repetitions

20. Avoiding Postural Pain and Suffering at Work This Evening’s Menu • Introduction & objectives • Summary of pain and injury at work • Implementing Changes • Questions

21. Implementing Changes-4 Key Factors to a healthy back • Modify body position for optimal neutral curves(Musculoskeletal Physiotherapist) • Modify equipment set-up (Ergonomic Physiotherapist) • Train your body for its challenges(Personal Trainer, Yoga, Pilates) • Minimise stress levels(Psychological Strategies)

22. Implementing Changes– 1. Body positionPractical –strategies 0. Practise this – Start relaxed

23. Implementing Changes– 1. Body positionPractical – Strategy 1. Roll Hips/ Pelvis Forward

24. Implementing Changes– 1. Body positionPractical–Strategy 2. Roll Shoulders Up & Back Hold with gentle Squeeze in to centre of spine

25. Implementing Changes– 1. Body positionPractical–Strategy 3. Gently grow tall and lengthen back of neck

26. Implementing Changes– 2. Equipment set-up

27. Implementing Changes– 2. Equipment set-up

28. Implementing Changes– 2. Equipment set-up

29. Implementing Changes– 2. Equipment set-up

30. Implementing Changes– 2. Equipment set-up

31. Break every 20 minutesArch over back of chair10 slow repetitions

32. Implementing Changes– 2. Equipment set-up

33. Implementing Changes– 2. Equipment set-up

34. Implementing Changes– 2. Equipment set-up

35. Implementing Changes– 3. Train your body for its challenges A BRP-trusted Personal Training company Peak Physique Teneriffe

36. Implementing Changes– 4. Minimise stress levels Psychological Strategies

37. Objectives – how did we go? Increase your work productivity    Increase mental alertness and concentration      Decrease risk suffering pain and injury 1. Awareness of the potential influence for your body 2. Making changes and see the results for yourself 3. Bonus – making these changes a habit REFER TO CHECKLISTS PROVIDED

38. Baroona Road Physiotherapists Michael Ridgway BPhty MPhty Cathy Doring BPhty MPhty Jessica Hubbard BPhty Pierre Buchholz BPhty Luke Abnett BPhty Brandon Lee BPhty Please feel free to ask any questions: michael@baroonaroadphysiotherapy.com.au

39. Baroona Road Physiotherapy Offer: Attendants to this lecture and their immediate family members - Initial appointment at the cost of a Standard (saving up to $30 each person) Contact: reception@baroonaroadphysiotherapy.com.au Valid Until: End September 2007 Level 1, Centro Milton

40. Break every 20 minutesStand and walk to get a drink of water

41. Avoiding Postural Pain and Suffering at Work This Evening’s Menu • Introduction & objectives • Summary of pain and injury at work • Implementing Changes • Questions