Back pain can ruin your life, and your wallet

BACK PAN 101 Back Pain? You're not alone. Most people will experience it in their lifetime, but more often than not, it can be avoided. Here's how back pain affects us, as well as some tips to help prevent it. 10% 15% 80% of Americans experience back pain at any given time. of Americans will experience back pain in of Americans are treated for back pain every year. their lifetime. 31 million people 47 million people 248 million people HEALTHCARE COSTS LIFESTYLE COSTS People with back pain are 3x more likely to be inactive. ALMOST 2x THE EXPENSE $7.000 $4000 BACK PAIN VS. NO BACK PAIN 18-44 years 45-64 years 65+ years BACK PAIN VS. NO BACK PAIN People with back pain are 3x more likely to be in poor health. TOTAL NATIONAL HEALTHCARE COST FOR BACK PAIN $86 billion EVERY YEAR TOTAL COST FOR EMPLOYERS 18-44 years 45-64 years 65+ years BACK PAIN VS. NO BACK PAIN $7 billion/ year People with back pain are almost 5x more likely to be in psychological distress. ESTIMATED COST IN LOST WAGES AND PRODUCTION $100- $200 billion/ year 18-44 years 45-64 years 65+ years BACK PAIN VS. NO BACK PAIN Some causes of back pain are Most causes of back pain are UNAVOIDABLE AVOIDABLE • Trauma • Bad Posture Misaligned Spine Aging: • Muscle Straining • Weak Core • Degeneration of the Spine • Inflammation of the Spinal Facets Obesity Inactivity • Bone Disease • Viral Infection Smoking BACK PAIN PREVENTION TIPS POSTURE Maintaining good posture not only helps prevent back and neck pain. If improves muscle tone It staves off the dreaded hump of old age It makes breathing easier If increases your self-confidence STANDING POSTURE Back of head, back of shoulders, and butt should be aligned (hint: use a wal). Hold your head up straight - square on top of the neck. Keep your ears in line with the middle of your shoulders. Tuck your chin in a little to keep the head level, Keep your shoulders upright and shoulder blades back. Bring your chest forward. Tuck your stomach in. Don't tilt your pelvis forward or backward. our arms hang naturally down the sides of the body. Let Keep your knees straight, but avoid locking them. Avoid standing in the same position for long periods of time. Shift weight from one foot to the othe. Keep feet slightly apart, The arches in your feet about shoulder-width. should be supported. Stand with your weight mostly on the balls of your feet, not on your heels. SITTING POSTURE The top of your computer screen should be slightly below eye level. Your computer screen should be Bring your shoulders up. then gently back and down. roughly at arms length. Slightly tuck your chin in. Slightly curve your upper back, Ensure good lumbar support. Your rib cage should be flush with your.stomach. Your spine should be upright and relaxed: J-shape. NOT slumped and relaxed: C-shape. NOT arched up and tense: S-shape. Your forearms should rest parallel to floor. Relax the front of your pelvis downward. Keep your knees bent from 90 to 110 degrees. J-shape C-shape S-shape Your behind should be behind you, not under you. Keep your feet flat. mething under them if you have to. Put Get up every 30-60 minutes to walk/stretch - It resets your spine. Always try to keep your ears, shoulders, and hips in line. SLEEPING POSTURE THE BACK IS BEST Use a pillow under your knees. It keeps the natural curvature of your spine. THE SIDE IS SUFFICIENT Use a pillow between your knees. It keeps your upper leg from pulling your spine. Use a pillow under your waist to support your spine. THE BELLY IS BAD If you must sleep on your belly, use a pillow under your pelvis. Don't use a pillow under your head, but if you must, use a flat one. EXERCISE It's the greatest preventative measure for back pain. It will help you. Improve your posture improve flexibility Lose weight Strengthen your back Routines that strengthen your core and increase flexibility are the best for back pain. YOGA PILATES Avoid these exercises during back pain recovery. Weight Lifting Contact Sports Jogging Golf Racquet Sports Sit-ups BROUGHT TO YOU BY: www.top-nursing-programs.com DESIGNER: ERIC PHILLIPS.NET SOURCES http://www.nylimescom/2013/05/12/business/soothing-back-pain-by-leaming-how-to-sit-againhtml http://www.nylimescom/2011/06/25/healh/25consumerhtml http://www.browardhealthorg/Taxonomy/RelatedDocuments.aspx?id-0&sid-1&Contentfypeld=1&ContenilD-4460 http:/www.acatodayorg/level2_css.cfm?TID-138T2ID-68 http://www.cdcgov/nchs/data/hus/husD6.paf http//onlinelibrarywiley.com/doi/10.1002/ejsp.607/abstract http://www.iomedu/Reports/2011/Relieving-Pain-in-America-A-Blueprint-for-Transforming-Prevention-Care-Education-Researchaspx http//www.nlm.nih gov/medlineplus/ency/article/002119htm htlp//www.spine-healthcom/wellness/ergonomics/guidelines-improve-posture http//www.clevelandclinicorg/health/heallh-info/docs/0300/0359asp http://www.ncbinim.nihgov/pubmed/9064317 http://www.ninds.nihgov/disorders/backpain/detail_ backpain.htm