Understand Your Spine

Dr. Kiran Shete

MS (Ortho) D.N.B.

Dr. Ritu Jain

BPTH

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Avoid back pain
• Good posture- head
up, chin tucked in and
rear tucked under
• Back supported while
sitting
• Stretch and Exercise
at regular intervals

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Correction of posture- maintaining
the normal ‘S’ shape of the spine.

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Bad Posture- wrong ways while
sitting and getting up

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Bad sleeping position

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Office Ergonomics- The right equipment, the right place

Phone PLACEMENT
Should be different for right and left handers
You should not have to twist and reach across your body
every time you answer the phone.

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Posture at work

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School bag – health hazard ?

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Bad Driving position

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Bad Standing postures

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Bad VS Good Lifting Technique-
Always bend from your knees and lift objects and children from a crouching position

to minimize the stress on your back.

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Ideal Sitting Position

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Right Sitting

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Good supported Sleeping position

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Treat your pain at home if…….
• pain isn’t traveling down your arms and
legs
• Has not been persistent for more than a
week
• You may, apply local analgesic cream, do
hot fomentation/ ice massage and stretch.

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Physiotherapy….
• Physiotherapy is a therapeutic health profession concerned with
enhancing mobility and quality of life by using clinical reasoning to
deliver the most suitable treatment for an injury or condition.
Physiotherapists help people gain as much movement and physical
independence as possible so they can resume their normal job or
lifestyle. Physiotherapists assess, diagnose and treat people with
movement problems. They also deliver patient education and help
people avoid injuries and maintain a fit, healthy body.
• Physiotherapy integrates clinical expertise with evidence based
research. Physiotherapists are trained to assess the underlying
causes of joint, muscle and nerve disorder, educate patients about
managing their condition, and advise ways to prevent pain and
injury. Often, a personal exercise program is prescribed.
• Physiotherapists use a wide range of drug-free techniques to relieve
pain, restore function and movement, and prevent further problems,
including:

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 Physiotherapeutic techniques

• Joint mobilisation and manipulation

• Therapeutic exercise and stretches
• Electrophysical agents-hot packs, ice &
ultrasound, TNS, IFT, SWD, Wax therapy
• Soft tissue techniques like myofascial
release, medical massages.
• Breathing exercises & techniques.

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Physiotherapeutic modalities

• IFT and TENS- relieves pain improve

muscle strength, reduces swelling, blood
flow.
• Ultrasound-reduces swelling, increases
extensibility, blood flow, pain modulation,
spasm relief, tissue regeneration
• SWD- blood flow, tissue relaxation,
resolving inflammation (but not
inflammatory diseases)

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Neck self stretches

• Neck extension

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Neck self stretches

• Neck Flexion

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Neck self stretches

• Neck Rotation

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Neck self stretches

• Protraction

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Neck self stretches

• Retraction

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Neck self stretches

• Side flexion

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Additional exercise to relieve neck
pain
• Shoulder shrugs

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Additional exercise to relieve neck
pain
• Forearm stretches

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Additional exercise to relieve neck
pain
• Neck half rotations

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Additional exercise to relieve neck
pain

• Shoulder movements

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Towel exercises

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THE BACK -Stretching the back

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 Knee to Chest
• Starting Position: Lie on your back on a table or
firm surface.
Action: Clasp your hands behind the thigh and
pull it towards your chest. Keep the opposite leg
flat on the surface of the table Maintain the
position for 30 seconds. Switch legs and repeat.
Do Not Cause Pain.

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 Pelvic Tilt
• Starting Position: Lie on your back on a table or firm
surface. Your feet are flat on the surface and the
knees are bent.
Action: Push the small of your back into the floor by
pulling the lower abdominal muscles up and in.
Hold your back flat while breathing easily in and
out. Hold for five seconds. Do not hold breath. Do
Not Cause Pain.

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Pelvic Lift
• Starting Position: Lie on your back on a table or flat surface. Your feet are
flat on the surface and your knees are bent. Keep your legs together Cross
your arms over your chest.
Action: Tilt your pelvis and push your low back to the floor as in the previous
exercise, then slowly lift your buttocks off the floor as far as possible without
straining. Maintain this position for 5 seconds. Lower your buttocks to the
floor Do not hold breath. Do Not Cause Pain.

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Lower Abdominal Exercises
• Bring one knee toward your chest.
• Bring one knee toward your chest. Straighten the knee .
• Raise your leg keeping your knee straight.

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Curl Ups

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Cat And Camel Exercise
• relaxation

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Hip Extension

• On all fours

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Hand Knee Rocking

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Lying Prone

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Arm Lifts

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Extension

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Release

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Side bends

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Upper back stretch

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Back strengthening exercises

• Extension exercises
for the back

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Back Strengthening Exercises

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Tips for preventing back strain

• Don't lift by bending over. Lift an object by bending your

knees and squatting to pick up the object. Keep your
back straight and hold the object close to your body.
Avoid twisting your body while lifting.
• Push rather than pull when you must move heavy
objects.
• If you must sit at your desk or at the wheel of a car or
truck for long hours, break up the time with stops to
stretch.
• Wear flat shoes or shoes with low heels (1 inch or lower).
• Exercise regularly. An inactive lifestyle contributes to
lower back pain.

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Myths….
• Lifting heavy objects causes back pain.

• Bed rest is the best way to cure a bad back.

• X-rays, cat scans and MRI can always identify

the cause of back pain.

• Most back pain will eventually need surgery..

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Office Ergonomics- The right equipment, the right place

Use a good CHAIR

Backrest is provides good lower back support

Arms adjustable

Seat pan adjustable

horizontally and
tilts
Height adjustable
On rollers

Five feet for base-most stable

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“Caution”
• In case of acute pain, do not exercise. Consult your
doctor before stretching.
• If your pain is traveling down the legs or arms, it might be
more than muscle involvement. Do not exercise without
your doctors consent.
• Do not stretch/ exercise immediately after an injury.
• Apply ice immediately after injury. For chronic or long
standing pain do hot fomentation. A local analgesic like
volini/ voveron may be applied.
• If there is swelling in addition to pain, an ice massage
can be done.
• Do not exercise if you are suffering from any systemic
illness or ailments like high blood pressure or during
pregnancy without your doctors consultation.

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Thank You

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