Physical Therapy

09.30-20.00 Everyday (Closed on Fridays )

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Sa 11.00-20.00 Su 14.00-20.00
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Back Pain Prevention

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Back Pain Prevention

Basic knowledge

Should change posture more often and when sit should keep the knees in level with hips or slightly lower, not stretching their legs.


- Avoid reaching, lifting overhead. Or front, bent forward, pulling the front.
- Sleep mattress should firm,not too soft and when side lying should bend the hips and knees.
- Sit in a chair near the steering wheel to move the most.
- Get up from a sitting position Do not lean forward too much. Should move to the edge of the chair and stood upright posture.

Proper lifting technique

- Keep back in straight position all time.
- Do not twist your body, should move the feet to change direction while lifting.
- Use leg muscles instead of the back muscles.
- Hold the weight close to the body as possible.
- Tighten abdominal muscles while lifting. Do not hold your breath
- Avoid reaching overhead lifting or front bent forward Pushing forward amongst any one position too long.

  • Housework : The device should have a long handle properly to avoid bending or reaching, if you must stand for long time, should rest one leg on the small box
  • Avoid risk factors that prone to back pain :overworked, prolonged stress, smoking, drinking, obesity, faulty posture
  • Maintain proper posture by posture biomechanics.
  • Regularly Stretching and exercise back muscles.

Proper standing posture

Back Pain Prevention
Try to contract the abdominal muscle a little when standing
• Standing on a base that is wide enough.
• Distribute the weight of each leg, alternating frequently, but not the weight on the hips.
• Place the legs on the little chair.
• Try standing with slightly bend theknee. Do not full stretch the knee.
• Wear the right shoes, the toes are not too narrow and the heel is not too high.
• Try to walk around and sit 5 minutes if long standing against wall flap and dropped back periodically.

Proper sitting posture

Back Pain Prevention
Back & neck straighten
• Fit Rigid backrest angle 90-100 °.
• Abstain from 90 ° elbow and arm.
• Bend the hips perpendicular to the latter.
• Hips are level with the knee or above the knee.
• Foot pad fits the floor

The things that should avoid in sitting position

- Avoid prolonged sitting posture in any position.
- Avoid sitting on the bed or chair, buckled or too soft.
- Avoid sitting posture in both legsfull stretch in a long time.
- Avoid sitting cross-legged
- Avoid sitting with tilt legs for more than 10 minutes
- Avoid sitting back bend.

Back Pain Prevention

Stretching the lower back and legs

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Stretching by extend the back

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Strengthening the core muscles

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Strengthening the abdominal muscles

Back Pain Prevention

Back exercise for reduce lumbar lordosis

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Reference

1. Low Back Syndromes : Integrated Clinical Management, Craig E. Morris 2006.
2. Musculoskeletal Interventions; Techniques for Therapeutic Exercise, Michael L., Barbara J., William E. 2007.
3. Back Stability : Integrating Science and Therapy 2nd ed, Christopher M. Norris 2008.
4. Clinical Orthopaedic Rehabilitation, An evidence-based approach 3rd ed ; S. Brent Brotzman, MD., Robert C. Manske, PT. 2011

Edited by : Dr. SupanneeAmnuaypornsathit, Physiatrist