That's When My Back Went Out: Introduction (03:31)

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The majority of the population has experienced back pain or a back injury; it is difficult to find the solution to back injury prevention. Mike Bracko outlines the six objectives of this discussion.

General Information (03:34)

Approximately 60-80% of the population will experience back pain, spending $31 million on doctor visits. Approximately 1-5% of back injuries occur to the intervertebral disc. Those who sit for longer periods of time have a higher risk of injury.

Stuart McGill (01:47)

McGill researches spinal mechanics using the spines of cadavers. He suggests a 50 minute sitting time limit.

Injury Management (03:50)

The yield of an x-ray is not worth the increased cost and radiation exposure for diagnostic purposes; they only pick up hard tissue. See an MRI image of a herniated disc. Fluid loss in the discs is a natural consequence of aging.

Disc Pressure (02:00)

Bracko explains what happens when a disc herniates. Standing places the least amount of pressure on discs.

Risk Factors (04:26)

Factors include: stress, fatigue, emotional instability, family problems, substance abuse, and smoking.

Risk Factors: Individual (02:21)

Factors include: excessive weight, inactivity, excessive physical activity, incorrect movements, poor muscle endurance, previous back injury, disease state

Risk Factors: Occupational (06:45)

Physical factors include: nurse; truck driver; new young worker; continuous heavy work; static postures; chronic "high risk" posture; repetitive bending, twisting, lifting; slipping or falling; vibration while driving; poor ergonomics; repeated movements; low work satisfaction; low motivation; stress; mental fatigue; and more.

Boeing Study (06:06)

Over 3,000 people participated in the study; 60-65% of risk factors were non-physical. Smoking increases the risk of a back injury by 40%. A back injury is only part of an individual's predicament.

The Real Issue (06:11)

Strains are the most common cause of occupational low back pain; the majority of back pain involves soft tissue. Common mechanisms for injury include: cumulative trauma, repeated incorrect lifting, repeated static postures, chronic physical stress, and more.

Can Back Injuries be Prevented? (07:52)

Bracko makes a joke and discusses biomechanics and ergonomics in terms of injury prevention. Audience members share thoughts on exercises.

Exercises (03:48)

Bracko leads audience members in pain-free range of motion exercises to perform after 50 or more minutes of sitting.

Muscle Endurance (06:24)

Strengthen supporting muscles while maintaining a neutral spine. Learn four recommended exercises to improve your core and McKenzie reversal exercises.

Pre-work Warm-up (01:56)

In a study, approximately 86% of worker injuries involved those who did not participate in a pre-work warm-up. Proper training is important.

Conclusions (01:10)

Bracko reviews seven components of back pain/back injury, and ways to help prevent them.

Credits: That's When My Back Went Out (00:24)

Credits: That's When My Back Went Out