Slide 1: Prevent and cure the back pain - DIY produced by Taiwan physiotherapist ： Dr. Zhang Gaohua Translated by William Wei
Slide 2: 1 . Brie f in tro d u c tio n 2 . I tro d u c tio n o f h u m a n b e in g ’ s s p in a l n c o n s tru c tio n 3 . Th e c a u s e o f b a c k p a in 4 . Ho w to k e e p th e c o rre c t p o s tu re ? 5 . Ho w to p re v e n t th e b a c k p a in fro m d a ily life ? 6 . Ho w to d o th e s im p le s p o rts ?
Slide 3: Brief introduction • Ab o u t 8 0 % p e o p le h a s b a c k p a in e xp e rie n c e in th e ir liv e . • R c u rre n t ra te o f th is p a in is e 60% . • Th e a n n u a l m e d ic a l e xp e n s e s to tre a t b a c k p a in re a c h 2 b illio n U d o llo rs in U S SA.
Slide 4: Sp in a l Co n s tru c tio n ! • 7 Section Cervicoal • 12 Section Thoracic • 5 Section Lumbar
Slide 5: Normal Spinal Column Curve • Side View: Cervical 、 Lumb ar forward Thoracic backward • Back View ： One straight line
Slide 9: Recognition of Spinal Construction
Slide 12: Sciatic nerve
Slide 15: Intradiscal pressures as they relate to body positions and activities
Slide 19: Incorrect standing posture • Will re d u c e th o ra c ic v o lu m e a n d th e lu n g ’s e xp a n s io n a b ility: ↓(reducing the heart- lung’s function) • Ga s tro p to s is o r d ys p e p s ia d u e to p o o r d ig e s tio n a b ility o f a b d o m e n g iv e n th e p re s s u re b y in c o rre c t p o s tu re a n d . (d ys p e p s ia ) • U n e c e s s a ry m u s c le c o n tra c t— im b a la n c e n b e tw e e n th e m u s c le s (body inclina tion) • U a b le to re a c h 9 0 d e g re e to th e h o rizo n n le v e l→ d iffic u lt to ju m p o r b u rd e n (eas ily tires ome)
Slide 22: How to prevent back pain?
Slide 31: Different Pains by category • Ac u te p a in ： 1 . Oc c u r w ith in 3 DAYS a fte r in ju ry 2 . in fla m m a tio n : (re d 、 s w o lle n 、 h o t 、 p a in ) • Ch ro n ic p a in ： 1 . b a d p o s tu re a fte r a lo n g p e rio d 2 . a c c u m u la tio n b y s m a ll in ju rie s .
Slide 32: the principle to handle acute pain. • 急性疼痛 (P. R I C. E) .. 1 . Pro te c t – a v o id s e c o n d in ju rie s 2. R st e 3 . I e – a v o id in fla m m a tio n o r c s w e llin g 4 . Co m p re s s io n 5 . Ele v a tio n
Slide 33: The principle to handle chronic pain • Ch ro n ic p a in 1 . h e a t a p p ly → im p ro v e b lo o d c irc u la tio n 2 . m o v e → re la x th e s tiff m u s c le 3 . c h a n g e th e b a d p o s tu re o r h a b it
Slide 36: The principle to cure the backpain • Prevention—Prevention is better than cure. • Aid tool—Use Abdomen Bond or waist cushion • Physical Treatment—Electronic heat treatment 、 movement treatment • Medical Treatment or operation
Slide 37: Why do the office workers often feel back and neck pain? • Keep one posture for a long time →Muscle Fatigue →Protective muscle atrophy around spinal column →overdue burden of left muscles →more and more stiff →blood circulation reduction →Lactic acid accumulation →pain start
Slide 38: The advantage of movement • • • • • • • Strengthen the muscles Enhance the endurance Improve the softness protect the spinal column and joint Improve the heart-lung Endurance Prevent the chronic disease Improve the insomnia
Slide 39: • A y s ta n d a rd p o s tu re , w ith o u t s u ita b le re s t o r n m o v e m e n t, w ill s till re s u lt in m u s c le p re s s u re → t h e o c c u rra n c e o f p a in o r a c h e • Ev e ry o th e r 4 0 - 5 0 m in u te s ’ w o rk in g tim e , yo u s h a ll s ta n d u p a n d d o s o m e e xe rc is e s s u c h a s s im p le e xte n s io n m o v e m e n t, w h ic h c a n s o fte n yo u r m u s c le ’ s p re s s u re a n d re d u c e th e m u s c le a c h e o r h e a d a c h e .
Slide 40: He a d a n d Ne c k M s s a g e Exe rc is e (On e ) a 1 . Pu t h a n d s o n th e e a c h s id e o f th e u p p e r h e a d . 2 . Pre s s s o ftly in s id e a n d ra is e a little fo r 1 0 s e c o n d s . 3 . Bre a th d e e p ly a t th e s a m e tim e .
Slide 41: • Put each thumbs at the lower part of occipital (called as Fengchi point, in China) • Softly massage and draw circles as shown in left graphic • Massage from the upper part to lower part along each sides of your head He a d a n d Ne c k M s s a g e a (Tw o )
Slide 42: He a d a n d Ne c k m a s s a g e (Th re e ) • cross the hand on each shoulder • Life and pinch the muscles on each shoulder • incline the head to the shoulder at the same time
Slide 43: Ne c k M s s a g e (Fo u r) a • U e th e m id d le fin g e rs s to m a s s a g e th e p o s itio n s b e lo w : • I n e r s id e o f th e n s h o u ld e r b la d e (c a lle d a s Ga o m a n g p o in t in Ch in a ) • Be lo w th e a rm p it • Th e m id d le p o in t b e tw e e n th e s h o u ld e r b la d e a n d th e h a n d .
Slide 44: • 1 side pull Ne c k e xte n s io n a n d p u ll m o ve m e nt • 2 滾肩
Slide 48: •3 •4
Slide 53: Thanks !