ergo experiment 2.docx

7/25/2019 ergo experiment 2.docx

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Physiological Overview

This diagram shows the sections of the spine.

The spine is a curved column of vertebral bodies that act as asupport for about half of the weight of the body, with the other

half supported by the muscles. The flexibility of the spine

allows the body to bend forward, sideways, and, to a lesserextent, backward.

The cervical spine (neck C1 through C7)has seven

vertebral bodies. These vertebrae are the smallest in the spinal

column.

The thoracic spine (upper and mid back T1 through

T1)has 12 vertebral bodies. This level has very little motion

because they are attached to the ribs and sternum (breastbone).

ecause there is little motion in this level of the spine it isusually not a source of chronic pain.

The lumbar spine (lower back !1 through !")has five

vertebral bodies. This level extends from the lower thoracic spine to the sacrum (bottom of the

spine). The vertebral bodies are stacked on top of each other with a disc in between each one.

These vertebrae are the largest in the spinal column.

!ach vertebra has a bony arch that is positioned so that the space they enclose is, in effect, a

tube, the vertebral canal which protects the spinal cord. etween each vertebra is a disc that is

described as having a tough outer core with a "elly#like substance inside. $ts primary function isto act as a shock absorber. ut, if the disc is in"ured or starts to degenerate due to age, it can

become painful.

$n"ury, stress, and poor postural habits can cause progressive loss of motion and weakness in

muscles in the spine, which in turn limits movement, resulting in structural and muscledysfunction. The body can develop and maintain ad"ustments for lack of flexibility and strength,

but only for a while. These inefficiencies can take their toll on the body, with more and morebone and muscle breakdown.

%ince stressed muscles are more susceptible to in"uries, it is recommended that you develop

habits that reduce the pressure placed on the back.


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#ow $ge and %ormal &ear and Tear 'rom

aily !iving $''ect our *ack

There are many factors that can contribute to back pain. &any of these can be due the naturalaging process as well as the wear and tear we give our back throughout our daily lives. 'ere are

a few items that can contribute to this.

Osteoporosis

This is caused by decreased bone mass resulting in fragile bones. ragile bones are more likely

to break. The steoporosis and *elated one +isease ational *esource -enter reports thatosteoporosis is responsible for approximately /00,000 vertebral fractures. ging is normally

associated with osteoporosis. t about age 30, maximum bone density is attained. fter that

point, bones slowly start to lose density or strength. one density is affected by heredity, diet,

sex hormones, physical activity, lifestyle choices, and the use of certain medications. &en have

larger, stronger bones than women, which explains, in part, why osteoporosis affects fewer menthan women. The disease is often progressive.

Cervical +tenosis

s we age, disks in our spines can start degenerating. s this degeneration progresses, ourvertebras create tightening of the spinal canal. This progressive tightening and pinching of the

spinal cord leads to the lack of coordination of the extremities. sign of this is shooting pain in

our arms and legs as well as impaired motor skills.

Cervical isc #erniation

s we get older, discs in our spines might also start to lose water content, making the discs lesseffective as a cushion. s this deterioration continues, the outer layer can also tear. The gel

center, known as the nucleus, can be e"ected from the disc, through a tear, into the space

occupied by the nerves and spinal cord. y pressing against the nerves it will cause pain,numbness, tingling, or weakness in the upper and lower extremities.

Cervical +pondylosis

s bony overgrowths or spurs grow on the spine, arthritis of the neck may

result causing problems with ligaments and disks. This can narrow the

spinal canal and compress the spinal cord and nerves to the arms. $n"uriescan also cause spinal cord compression.

stiff neck can occur when your head is in one position for too long.


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&hat else can cause neck and back pain,

Muscle strains

can cause mild pain. %tiff necks can occur from keeping your head positioned too long in one

position. %oreness can also be caused by external factors, such as whiplash from a vehicleaccident. &uscle strains are different from age degeneration of the back as they are short lived

and improve with time.

Rheumatoid arthritis

involves inflammation in the lining of the "oints. This can lead to instability in the upper cervicalspine that can endanger the spinal cord.

Meningitis

is an infection of the brain and spinal cord linings. &eningitis can have many causes and may becontagious. This disease can kill in hours if not treated. %ymptoms of meningitis are severe

headaches, stiff neck, sensitivity to bright light, fever, vomiting, drowsiness, and rashes overdifferent parts of the body.

Spinal cord tumors

are abnormal growths of tissue that can form on the spinal cord and cause pressure on sensitive

tissues and impair function. Tumors are caused by out#of#control growth among cells. $n a smallnumber of individuals, tumors may result from specific genetic disease (e.g., neurofibromatosis,

tuberous sclerosis) or from exposure to radiation or cancer#causing chemicals.

Facet Joint Syndrome

acet "oints are the connections between the vertebras in the spine. They enable you to bend ortwist. They can become inflamed from an in"ury or from arthritis. This causes headaches,

impaired movement of the head, and twisting of the back. ne sign is walking in a hunched over

position.

Pregnancy

$n approximately 40 percent of women who are pregnant, back pain is prevalent. 5sually this

pain is locali6ed, but the site may vary. 7ain can be due to a combination of mechanical,metabolic, circulatory, and psychosocial factors. $t has been thought that some pain is due to

some alteration in blood flow to the pelvic musculature and ligaments, as well as hormonalchanges.


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Chiari malformation

$t is an uncommon, complex, neuromuscular deformity that is present at birth. The brainstem

normally sits in a funnel#like cavity "ust above the spinal cord. -hiari malformation occurs whenthe brain stem is displaced downward into the funnel, thus causing pressure on this part of the

brain and spinal cord. lthough this is found in children, it more fre8uently causes problems inadults. ecause of the complexity, symptoms can vary but include9 headache: dysphagia: pain

from neck radiating through arms and back: hoarseness: numbness: visual disturbance:unsteadiness: loss of consciousness: nausea: vomiting: di66iness: nosebleeds: fast or slow heart

beat: high or low blood pressure: ringing in the ears: hearing loss: depression: shortness of

breath: and fatigue.

Poor Posture

%ometimes people suffer from back pain because of their lifestyle and are careless about proper

posture practices. 7reventative steps to help eliminate back problems should include backexercises and learning proper sitting and standing techni8ues. These methods should be applied

at home, at work, and when participating in recreational activities.

7oor posture can lead to back pain.

&any things can contribute toward back pain. The way you sit in your chair, the

position you sleep in, the way you walk, the way you hold yourself when standing,footwear, and the type of clothes you wear can all affect the way your back feels.

$t;s important to find the best positions for these and other daily activities to reduce

the stress and improve your body mechanics. %tand up straight, chin up, shoulders

back, and hold in you tummy. 'ow many times have you heard that in yourlifetime< ollowing that advice can keep your body in line and your lower back

will get the support it needs.

The sitting position can be very harmful for your back if not done correctly. %itting habits thatcould cause you back pain include lounging in your seat and crossing your legs. =ou spend 8uite

a bit of time sitting, and it is important that you develop comfortable but proper positions. &ake

sure your feet rest on the floor or use a footstool to take the pressure off your back. =our chairshould have a firm back, and try and to take a break from your chair by standing up to stretch or

walk around.

$f you spend time on the phone and need your hands free, then a telephone headset can be used to

eliminate the need to cradle your phone between your shoulder and your ear. This can relieve thediscomfort caused by neck strain.

-nderlying Causes o' *ack Pain

The absence of back exercises or poor techni8ue

7oor body mechanics


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!xtended periods of sitting or standing

&uscle inflexibility

%tress

7oor work habits

ever over#stress yourself when exercising. -heck with your doctor before starting any exercise

program to get recommendations on regiments. =our exercise plan should take your age, level of

fitness, schedule, and comfort level into account. The old adage no pain, no gain is not truewhen exercising the back muscles.

.n/uries

back in"ury, such as a slipped disk, is seldom the result of a singleevent.

ack in"uries are probably the most complex type of in"uries, simply

because they seldom result from a single event. 5nlike most in"uries

where the root cause can normally be determined from a specificevent or circumstance, such as a trip or fall, the cause of a back in"ury

can be cumulative in nature. or example, what could appear to be a minor mishap sub"ected to

stress, repetitive motion, and heavy physical activity, can be further aggravated by other events

and over time (months or years) lead to a ma"or in"ury. 5nfortunately, a common approach orassumption is to associate a back in"ury with the most immediate activity of the in"ured which

often can lead to an erroneous conclusion of improper lift techni8ue.

%everal factors, some measurable to an extent, can contribute in varying degree to an increasedrisk of a back in"ury. !xcessive stress, especially in some individuals, seems to be commonly

associated with all types of in"uries and multiple studies have confirmed that the higher the stress

level, the higher the risk of an in"ury. The application of force or activities re8uiring repetitivemotion are probably the most obvious and also most often associated with either the onset or

ultimate cause of a back in"ury. nother common perception is that these two factor (force and

repetitive motion) are confined only to an industrial physical environment where routine lifting,

pushing, pulling, and moving heavy ob"ects would be expected. 'owever, this not always thecase, many back in"uries are not necessarily in a physical environment only, but also occur from

routine exertion and repetitive motion from lesser activities in what could be captioned as the

office environment.

ging and normal wear and tear of the spine will also take a toll on the spinal system. or

example, many lower#back in"uries are actually the result of spinal degeneration caused by

diminished blood supply that can often start as early as the age of 20. urthermore, spinal discs


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do not have nerve endings which complicates matter, in that, there are no early warning signs of

spinal degeneration. lthough disc degeneration is a natural result of the aging process, it can be

delayed or minimi6ed by proper care, diet, and exercise.

The back provides the foundation and structure which the rest of the body relies on for balance

and support. 7roper back care is a lifetime endeavor that re8uires commitment and commonsense that leads to an old adage, Take care of the back and it will take care of you.

!i'ting

7roper lifting techni8ue includes s8uatting and lifting with you legs.

7roper lifting techni8ue is important but planning is the key. 7lanning

should place maximum emphasis on eliminating the need for manuallifting whenever and wherever possible. This may mean taking a critical

look at where, why, and how the item or material is stored and where it is

stacked. $n many cases, proper planning may eliminate the need forrepetitive movement of items or materials. >hen materials have to be

physically lifted, and when you lift on a routine basis, proper planning

would include attempts to mechani6e the operation so that mechanical lift

devices can be used to lift and transport the material. nother techni8ue, and especially wheremechanical devices are not feasible, is the use of a lifting team. This concept does not

necessarily completely eliminate the risk of an in"ury, but it does reduce the exposure somewhat,

in that, the agency can ensure ade8uate training and has a better control on the who, what, where,

and how lifting and moving is accomplished.

*ealistically, however, there will always be occasions where individuals will find the necessity

and will perform a lift on a routine basis. or this reason, every agency should have training,

preferably during new employee orientation, for all employees on proper lifting body mechanics.s a minimum, the training should cover the following9

7lan the lift, the route, etc., and si6e up the load:

sk for help, especially for heavy or bulky items:

?eep your feet apart, comfortably staggered:

%8uat to lift, do not bend at the waist, and lift with you legs:

@et a firm grip, and keep ob"ect close to the body:

Aift ob"ects carefully using the leg muscles, do not "erk the load:


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?eep your head up and look straight ahead while making the lift:

>hen walking maintain a straight posture: and

Aower slowly and smoothly in a s8uatting manner and do not twist

your body.

ending at the waist while you lift puts unnecessary pressure on your back.

The -se o' *ack +upport *elts 'or *ack .n/ury Prevention

The proliferation of back belts in the last decade and a half has gained the attention of several

federal regulatory agencies in the recent past. 7rior to their involvement, much of the research on

back belts and their effectiveness in in"ury prevention was conducted by independent

organi6ations, often market motivated. The usage of back belts is not forbidden and may, undercertain controlled conditions with proper training, have some merits in in"ury prevention.

'owever, %', based on recent $%' research, does not recogni6e back belts as an effective

engineering control to prevent back in"uries and specifically discounts them as an item ofpersonal protective e8uipment (77!).

riving

Anyone who operates a motor vehicle for long periods of time on a regular basis are atrisk of developing chronic neck, back, and shoulder pain. Long term sitting flattens the

natural curvature of the back and increases the pressure on the discs in the spine. Bodyvibration caused by the movement of the vehicle (bumps and turns) stimulates muscleactivity in the spine and causes them to tire more easily.

Ergonomics for the operation of motor vehicles is intended to provide tips on how toimprove your overall health while behind the wheel. t is designed to help make theinteraction between the driver and the vehicle as comfortable and safe as possible sincesitting can place far greater stress on your lower back than standing or lying down.

!hose most at risk of developing problems include"

bus drivers#

heavy e$uipment operators#

truck drivers#

forklift operators# and


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long distance travelers.

%hen driving, make sure to sit straight, with your hips as far back against the back ofyour seat as possible. !his provides ma&imum driving comfort for most people. 'eepthe drivers seat as close as possible to the steering wheel. !his can help you eliminate

the strain that often comes from reaching out too far for the wheel. Leaning forwardcauses the disc pressure to go way up while leaning back reduces the pressure.

$t is important to support the natural curvatures of your spine when traveling long distances. Thelower back should have a slight curve inward to ensure maximum support and comfort. %itting

for extended periods of time can warp the natural curve of your spine and cause muscles to

become fatigued. -hanging your position every few minutes or stopping and walking around canhelp relieve the stress placed on the spine while traveling.

Checklist for Driving Comfort

Always sit in an upright position

'eep your knees higher than your hips

Adust the rearview mirror for neck comfort

*eset seat back position occasionally

+se support behind low back for comfort

as and brake pedals should be within comfortable reach

0ideo isplay Terminals (0Ts) and our

*ack

%itting in front of your computer for long periods of time can leadto neck and back pain.

s the computer made its way into the mainstream of both the

home and the workplace, it also introduced some potential ha6ards.

$t now can captivate an individual for hours on end at a fixed

location and sets up a situation that is of significant concernespecially for those who work intensively with B+Ts. lthough a


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number of adverse effects have been associated with the use of the computer and data entry,

sitting for long periods of time can lead to an increase of muscle tension and constriction of the

spine C a situation that can eventually lead to neck and back pain. The field of ergonomics hastaken a multifaceted approach in identifying and mitigating computer#related in"uries. 'owever,

where the back is concerned, proper posture and fre8uent breaks are two well#known antidotes

for prevention of B+T#related back in"uries. The human spine has a set of natural curves thatbecome distorted when sitting. The lower back, or lumbar region, that normally curves forward,

becomes bowed out. The backward tilting pelvis puts pressure on the intervertebral discs and

nerves, which over time can cause pain and discomfort. urthermore, a prolonged and staticposition will also add to the strain of the muscular skeletal system.

&ost workstations re8uire some form of modification or ad"ustments for the workers bodily

comfort. This is a sub"ect that will be covered at length in the separate ergonomics topic.

'owever, for back in"ury prevention, proper posture and sitting comfort are e8ually important forpeople who sit and work at their desks for a prolong period of time. $t is, therefore, important

that an acceptable well#designed chair should be used with features that provide for ad"ustable

height, back rest, and arm support. The chair height and arm rest should be ad"usted so that theelbow can maintain a comfortable right angle supported by the arm rests. or maximum comfort

the person should be able to sit in a chair with hisDher feet flat on the floor or on a footrest. ?eep

your back straight and sit in an upright position with the back rest ad"usted to conform with the

small of the back.

%tress can also be a source of back pain. 7robably, the best antidote is to vary the day#to#day

routine with fre8uent rest breaks and exercise, both physical and mental.

2ercise-pinal e&ercise, correctly performed, is one of the best measures you can take toprevent spinal problems. mproving your posture through spinal e&ercises should be animportant part of your fitness routine. A strong spine re$uires your active participation ina program that includes good nutrition, stress management, and e&ercise. ot only willyour spine be stronger and more fle&ible, which will make it more resistant to inuries,but you will also look and feel better.

Causes Of Back Pain

Lack of proper back e&ercises

/oor posture

ncorrect body mechanics

/rolonged sitting or standing


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0uscle infle&ibility caused by ineffective back e&ercises

-tress

/oor work habits

nury

-uccessful and appropriate back strengthening e&ercises can build stability to weakmuscles and are more effective if they are easy to learn, perform, and dont aggravateother problems or worsen a current condition. Always consult your doctor beforebeginning an e&ercise program.

Nutrition and Healthy Bones

All bones including the vertebrae lose strength over time and, because of this, are more

at risk for a compression or fracture inury resulting from a fall or routine everyday lifting.1owever, by maintaining the proper bone density, much can be done to either delay or

slow down this inevitable process.

!he main mineral in bones is calcium and one of its functions is to add strength and

stiffness to bones that provide the mainframe support for the body. !here are a number

of ways of maintaining the proper calcium balance# however, intake of magnesium

seems to be the most effective and efficient means of increasing and retaining $uality

calcium crystals. 0agnesium, which has an affinity for and readily absorbs calcium, is

an essential vitamin found in fruits, vegetables, and whole grains. Bones also need

vitamin 2 to move the calcium from the intestine to the bloodstream and, ultimately, into

the bones. Aside from over3the3counter purchases and the consumption of fortified

foods, vitamin 2 is a natural by3product of the sun.

4f course, the most important approach to long3term health is a well3rounded, balanced

diet. Every ingredient we take in has some benefit to some part of the body. 1owever,

e&cessive consumption of some ingredients, such as sugar and salt, can be

counterproductive and detrimental to your health. Both of these should be consumed in

moderate amounts. 5or e&ample, e&cessive use of table salt can actually cause calcium

to be e&creted through normal body fluids. 4ne study revealed that adding a teaspoonof salt to the diet of young women increased the amount of calcium lost through the

urine, causing a bone mass loss of 6.7 percent per year. Also, a well3balanced diet

should include moderate amounts of animal protein, and make certain you include two

vegetable servings with any protein meal.


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4ther chemicals should be completely avoided or limited as much as possible. 8affeine,

for instance, will also cause calcium to be e&creted. Alcohol, which interferes with the

bodys ability to absorb calcium, can cause bones to become weak, soft, and brittle.

-moking is certainly at the top of the no3no list. 8igarette smoke has been shown to

curtail estrogen activity, and anything that interferes with estrogen is very likely to

increase your chances of osteoporosis.


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