lecture 4. exercise prescription for musculoskeletal...
TRANSCRIPT
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Session 4: Exercise Prescription for Musculoskeletal Disorders: Low Back Pain
Course: Designing Exercise Prescriptions for Normal/Special Populations
Presentation Created byKen Baldwin, M.ED, ACSM-H/FI
Copyright © EFS Inc. All Rights Reserved.
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NOTE: This lecture is to serve as an example of the structure for your presentation for this course in terms of depth of topic, length, and specifics of exercise prescription for your chosen topic.
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Demographics of Low Back Pain
80% of adults will experience low back pain (LBP) at some point in their lives
Low Back Pain is a disease of the sedentary– Being sedentary leads to deconditioning, muscular
atrophy, weakness, and high fatigue
Costs of Low Back Pain: billions of dollars, lost work time, inability to perform activities of daily living (ADLs), associated with psychological problems
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Low Back Anatomy
Lumbar Region (Lower back): T12 – S1 (Thoracic vertebra 12 - Sacral 1)Complex system of:– Multiple Joints: vertebral body, facets, sacral/spinal
articulations, hip joints– Multiple Muscles:
• Lumbar extensors: Multifidus, Erector Spinae• Lateral Flexors: Quadratus Lumborum• Trunk Flexors: Abdominals• Rotators: Oblique Abdominals• Intersegmental Stabilizers: Multifidus• Trunk Stabilizers: Transverse abdominus• Hip Extensors: Gluteals, hamstrings
– Multiple Ligaments and Fascial connections:• Anterior/ posterior longitudinal ligament, thoracolumbar fascia
– Multiple Intervertebral Discs
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Spinal Posture: Side View
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Pathophysiology of Low Back Pain
Many pain producing sources:– Sprain/ Strain– Facet injury– Joint hypo/ hyper mobility– Arthritis– Spinal Stenosis– Disc Injury: Herniation, bulge, etc.
Termed “mechanical low back pain” since specific pain producing structure is often unknownClassified in context of onset– Acute: < 3 months since onset of pain– Chronic: > 3 months since onset of pain
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Signs/ Symptoms of Low Back Pain
Pain– low back, buttock, legs
Neurological Problems– numbness, tingling, muscular weakness
and atrophy in lower extremity, bowel/ bladder dysfunction
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Red Flags: Reasons to suspect serious problems as cause of LBPBowel / Bladder DysfunctionNo identifiable cause of pain: e.g., trauma, lifting, overexertionHistory of tumor/ cancerPain at nightNumbness/ Tingling in groin/ rectal areaExtreme leg weaknessSevere pain> 50 years of age
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Treatment of Low Back Pain
MedicationSurgerySpinal ManipulationPhysical ModalitiesReturn to normal ADLs as soon as possibleEXERCISE
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Specific Exercise Prescription for Low Back Pain
While exercise has been shown to be effective for treatment of LBP, no specific exercise has been clearly demonstrated to be superiorContraindications to resistance exercise:– Red Flags
Important to use objective measures– Chart progress: improvement/ decline/ maximum
medical improvementMost patients who present for exercise therapy will have chronic LBPGoal of exercise for chronic LBP should be to improve function, NOT to resolve pain
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Specific Exercise Prescription for Low Back Pain
Exercise program should address all components:Muscular Strength/ EnduranceBalance/ CoordinationFlexibilityPostureCardiovascular
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BACK SAFE © (J.M. Mayer 2002)
B - Balance/ coordinationA - Alignment/ PostureC - Cardiovascular ExerciseK - Kick the habit, don't smoke
S - Strength/ endurance - resistance exerciseA - Attitude - maintain psychological well-beingF - Flexibility - muscles/ jointsE - Eat well - maintain ideal bodyweight
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1. Muscular Strength/ Endurance
Probably most important for low back pain is to work on muscular strength and endurance
Note: Start program with most relevant muscle group: Lumbar Extensors (erector spinae & multifidus) are most deconditionedin low back pain patients (NOT Abdominals – particularly trunk flexion exercises for the rectuc abdominus, which may aggravate low back pain)
Objective Measures for Lumbar Extensor Muscle Performance:– Isometric Testing
• Dynamometer (strength)• Biering-Sorensen Test (endurance)
– Dynamic Testing• Rep max
– Measure every 4 weeks
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1. Muscular Strength/ EnduranceMode
Isometric versus dynamic– Exercise in pain-free range of motion– Early stages: isometric– Latter stages: dynamic
Machines– High tech – dynamometer– Low tech – Roman chair
• Increase activity of lumbar extensor muscles by– Internally rotating hips & pointing toes to middle– Maintaining lumbar lordosis during dynamic exercise
Floor Exercises– Spinal stabilization/ trunk stabilization/ core exercises
Free weights – may incorporate during latter stages of program– Deadlifts and squats
• Squats – during phase of exercise where legs / trunk are flexed make sure that toes are posterior or in the same plane as the knees – safest position for the knees
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1. Muscular Strength/ Endurance
Intensity– 15+ repetitions per set; initiate at 30 – 40% peak strength– To volitional fatigue (healthy) / pain tolerance (pain)
Volume– 1 set is usually enough
Frequency– 1-2 times per week – allow for adequate recovery
Progression– Progress approximately 5% at next raining session when
patient can exceed 15 reps (or per Roman chair protocolDuration– 12 weeks - usually sufficient to determine effectiveness of
program
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2. Balance/ Coordination
Mode– Lumbar/ Trunk/ Core Stabilization– Pilates, Yoga– Gym balls
Intensity– Low Intensity
Volume– 1 set
Frequency– 3x/week
Duration– At least 12 weeks
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3. Flexibility
Mode– McKenzie – back extension– Williams– Extremity stretches – particularly
hamstrings– Pilates– Yoga
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4. Posture
Mode– Home exercise– Posture-specific exercise equipment
Education/ reinforcement is keyIMPORTANT: Correct posture should be stressed by trainer throughout all movements during course of training session
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5. Cardiovascular
Mode– Various
• Usually exercise while standing (eg, walking) with erect trunk is preferred versus any exercise in seated position (eg, bike) with a flexed trunk
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Examples of Specific Low Back Exercise – see following slides
Notes:Do not start any exercise program without your doctor’s okAll exercises should be performed under the supervision of a certified personal trainer, licensed physical therapist, or other qualified exercise professionalAlways use proper form & executionDO NOT ATTEMPT THESE EXERCISES WITHOUT SUPERVISION
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Low Back Exercise: Range of Motion
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Low Back Flexibility: Press up
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Lower Extremity - Flexibility
HAMSTRING
QUADRICEP
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Posture Exercise: Posture Point
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Low Back Stabilization: Bridge
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Low Back Strength: Lumbar Extension
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Low Back Strength: Roman Chair
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Oblique Abdominal/ Low Back Strength: Torso Rotation