BFit Nagpur provides complete fitness and physiotherapy services using latest equipment and expert trainers. Back pain is a leading cause of absenteeism at work due to poor posture and ignorance of back health. This presentation aims to educate people on back anatomy, causes of back pain like injury or lifestyle factors, management of acute and chronic back pain, importance of posture, ergonomics, and exercises to prevent back issues and care for one's back. Maintaining a healthy lifestyle including exercise, diet, posture and lifting techniques can help keep the back healthy.

1. BFIT NAGPUR
WE CARE FOR YOU…..

2. BFit Nagpur: Overview
▪ Bfit Nagpur is providing
complete fitness services and
wellness training to keep you
and your family healthy.
▪ We have delivering a complete
fitness and physiotherapy
services to our customer.
▪ It helps them to stay healthy and
happy.
▪ We have a stock of latest fitness
equipment and avail expert
trainers who provide you a best
fitness training in fitness
market.

3. ▪ You are Welcome for your keen awareness towards
your Back and whole body.
▪ Get relaxed & listen to the presentation being followed.

4. Know Your Back
▪ WHY? - Back is one of the
leading cause of “absents” at the
work place.
▪ “I G N O R A N C E“ is the basic
reason.
▪ Most pain and disability of
Lower Back is mechanical in
nature. If asked to a patient,
there are n no. of reasons.
▪ I am getting older.
▪ It had been very hectic these
days, so my back has to suffer.

5. Continue…….
▪ My disc might have slipped off.
▪ My back aches because my bed is too soft.
▪ I lifted the bucket wrong way.
▪ None of the patient will give the reason that he is “care-
less” about his back. His back muscles are not strong
enough or his posture is “poor”.

6. Why Education On Back Is Needed?
▪ Because “Back” is the only part of our body which we assault,
may be since our childhood.
▪ Mr. “X” is the “Back-bone” of the organization.
▪ Why “Back-bone”?
▪ Because apart from other vitals, it is the part of our body
which is the “most” important in all respects.

7. Purpose Of The Program
To Make You Aware
▪ To make you aware of the
Structure of the Spine.
▪ How to “Prevent” back pain?
▪ How to live with back pain?
▪ How to increase efficiency of the
Back?

8. FUNCTIONS OF BACK/SPINE
▪ The pattern of “Back-bone” is same in all species and serves the
same purpose.
▪ Weight bearing and transferring.
▪ Protection of Spinal cord.
▪ Stability and mobility.
▪ Spine comprises of 33 vertebrae. The movement between any two
vertebrae is very small. But the spine as total is mobile thus could
serve both stability and mobility.

9. Postural Faults In Day To Day Activities
Your day starts with
bending down to get your
mornings daily's and ends
up lying down sluggishly
on your sofa watching
television. Throughout the
day you assault your back
infinite number of times.
Some of postural faults
and their corrections are
here to pamper your back
throughout the day.

10. Causes Of Backache
▪ Most pain and disability
is mechanical in nature.
▪ Briefly coming to causes
of backache.
▪ SPONDYLOSIS-
NECK/BACK

11. Slipped DISC/PID

12. Slip Disc
▪ Sudden strain or
injury
▪ While lifting pulling
▪ Missed step
▪ Aerobic execs

13. Other Causes Being
▪ Lifestyle-sedentary.
▪ Obesity.
▪ Tobacco Addiction.
▪ Depression.

14. Structural Defects
▪ Scoliosis
▪ Kyphosis
▪ Lordosis
▪ Spondylolisthesis
▪ Spina bifida
▪ Rheumatoid Arthritis
▪ Ankylosing Spondylitis
▪ Osteoporosis
▪ Infection of Spine
▪ Tumors of spine
▪ Psychological-Last but not least

15. Management Of Back Pain
▪ ACUTE PAIN-Bed rest
+Analgesics+ Counter
irritant gel/spray.
▪ Aim is to give proper time for
relaxation of muscles.
▪ After bed rest gradually
increase your activity.
▪ During bed rest static ms
contractions should be
performed. Gradually gentle
exes should be included.

16. Chronic Pain
Treatment depends upon the cause which may be combination of
lifestyle changes, medicines, physiotherapy etc.

17. Posture
Posture is one of the
important concepts of
body mechanics. It refers
to alignment of head
shoulder spine and hips.
Proper alignment of body
puts less strain on the
spine and ensures
GOOD POSTURE.

18. Causes Of Poor Posture
▪ Muscle
weakness/imbalance
▪ Faulty working habits.
▪ Obesity.
▪ Shortened muscles.

19. Common Postural Defects

20. Healthy Postures

21. You And Your Chair
▪ It is very important for
people doing table bound
jobs.
▪ Choose a good
ergonomically designed
chair.
▪ Height of chair - It should
support your feet on floor.
Knees slightly higher than
your hips.
▪ Back Support - Hollow of
your back should be
supported.

22. Your Workstation Check List
▪ Adequate ventilation and space for all equipment's
▪ Height of working surface
▪ Desk edges
▪ Adequate leg room
▪ Placement of your phone
▪ Placement of your file rack
▪ Placement of dustbin
▪ Can you reach out for things needed comfortably without twisting your neck
or back
▪ Avoid two tasks at a time
E.g. - talking on the phone while working

23. Your Computer
▪ The monitor should be at
least 20-24’’ away from eyes.
▪ Monitor height should be 5-
15’’ below horizontal line of
sight.
▪ Keyboard and armrest
should be in a level so that
elbow is at 90 and wrist is in
neutral position.
▪ Use paper holder
▪ Take a break of 5-10 mins
every hour and move your
neck in all directions.

24. LIFTING
▪ Get the object to waist level
first $ then overhead if needed.
▪ Avoid lifting heavy objects if
back is already affected.
▪ While traveling hire a coolie if
luggage is too much.
▪ While shopping divide the
goods into two shopping $
carry them both sides. This
balances stresses.
▪ Carry the single belted bag
across your chest.

25. Travel Tips
▪ Sit close to pedals for
driving
▪ Always use seatbelt for
driving, do not sit away from
clutch.
▪ Don’t turn around, use
mirrors to look behind.
▪ Adjust your car seat and
neck support.

26. Healthy Back Exercises

27. Healthy Diet
▪ Have meals at regular intervals.
▪ Add raw vegetables/salads to
your diet.
▪ Sip a bowl of soup without
cream everyday.
▪ Prefer fruits to junk foods.
▪ Avoid cold drinks in spite sip
coconut water or fresh fruit
juice.
▪ Stay away from sweets, ice-
cream, chocolates, fried, and
bakery products.

28. Summary Slide
▪ Right treatment at early stage is very important.
▪ Prevention is always better than cure.
▪ Try to find out root cause of pain & try to overcome it.
▪ Maintain right posture
▪ Keep wt. in control.
▪ Change lifestyle i.e. add some light exercise to your routine.

29. References
▪ Low back pain syndrome by RENE CAILLIIET, M.D.
▪ Tidy’s Physiotherapy by Ann Thomson, Alison Skinner, John Piercy.
▪ Posture Perfect by K.L. Kanuga.
▪ Health for you by M.K.Gupta.
▪ Seven steps to self healing by Dr.Edward Taub.

30. Hope you have watched the presentation without straining your Back!
Always take care of Your Back and Body.
If you will take care of it, it will take care of you!
Grand Thanks To All !