ABSA Back Smart
Correct lifting techniques
What is a Biokineticist
A biokineticist is a specialized exercise therapist that functions in professional alliance to health and
medicine, and is recognized by and registered with the Health Professions Council of South Africa.
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What does a Biokineticist do?
A biokineticist improves a person’s physical status and quality of life through individualized assessment and
exercise prescription in the dual context of clinical pathology (acute and chronic) and performance
enhancement. Biokinetics is the profession that uses individually prescribed exercise as a way of
preventing medical disorders related to insufficient physical activity and/or for rehabilitating injuries and
disease. Biokineticists are registered with the Health Professional Council of South Africa. Their service fees
are claimable from Medical Aids and they generally specialize in:
Disease prevention by reducing the risk factors for chronic disease, by means of using comprehensive preparticipatory lifestyle analysis and individualized exercise prescriptions.
Using physical exercise for people with one or more of the chronic diseases; obesity, heart disease,
osteoporosis, diabetes to accomplish final-phase rehabilitation.
Fostering elite performance in sport on the basis of comprehensive fitness assessments, individualized,
sport specific exercise programs and ongoing monitoring.
The focus in Biokinetics:
Disease prevention using individualized exercise prescriptions.
Sport specific exercise testing and program prescription.
Orthopedic rehabilitation including trauma as a result of accidents, pre-and post-operative rehabilitation
and sports injuries.
Elite sporting performance.
Stats
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60-80% of the world’s population will experience back pain at some point
in their lifetime
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20-30% of us at any given time
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It is the fifth most common reason for all physician visits
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Health care costs attributable to low back pain in the U.S. were estimated
at $26.3 billion in 1998
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80-90% of patients with acute LBP recover in about six weeks
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60% of LBP patients return to work within one week
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85-90% of all episodes of back pain are non-specific or mechanical in
nature
Correct lifting
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Several factors influence the load on the spine during these activities:
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Position of the object relative to the center of motion in the spine
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The size, shape, weight, and density of the object
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Degree of flexion or rotation of the spine
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Rate of loading
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Holding the object close to the body instead of away from it reduces the bending
moment on the lumbar spine because the distance from the center of gravity of
the object to the center of motion in the spine (the lever arm) is minimized.
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The shorter the lever arm is for the force produced by the weight of a given object,
the lower the magnitude of the bending moment and thus the lower the loads on
the lumbar spine
When a person holding an object bends forward, the force
produced by the weight of the object in addition to that produced by
the weight of the upper body creates a bending moment on the
disc, increasing the loads on the spine.
This bending moment is greater than that produced when a person
stands erect while holding the object
Health professionals generally recommend that lifting be done with
the knees bent and the back relatively straight to reduce the loads
on the spine
Only valid if this technique is used correctly and optimally, with the
load positioned between the feet and thereby reducing the lever
arm of the external load
Other factors such as intra-abdominal pressure may be involved in
reducing the loads on the spine in vivo.
Correct lifting
Correct Lifting Techniques
Lift close to your body.
You will be a stronger and more stable lifter if the
object is held close to your body rather than at the
end of your reach. Make sure you have a firm hold
on the object you are lifting, and keep it balanced
close to your body.
Feet shoulder width apart.
A solid base of support is important while lifting.
Holding your feet too close together will be
unstable, too far apart will hinder movement. Keep
the feet about shoulder width apart and take short
steps.
Bend your knees and keep your back straight.
Practice the lifting motion before you lift the object,
and think about your motion before you lift. Focus
on keeping your spine straight--raise and lower to
the ground by bending your knees.
Tighten your stomach muscles.
Tightening your abdominal muscles will hold your
back in a good lifting position and will help prevent
excessive force on the spine.
Lift with your legs.
Your legs are many times stronger than your back
muscles--let your strength work in your favour.
Again, lower to the ground by bending your knees,
not your back. Keeping your eyes focused upwards
helps to keep your back straight.
Key Stabilizing components
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Transverse Abdominis (TA) is the primary abdominal muscle responsible for Intraabdominal Pressure generation (IAP)
As TA is horizontally orientated, creates compression and increases IAP without
flexor moment
IAP = mechanical stability of spine, through co activation between antagonist trunk
flexor + extensor muscles
Abdominal muscles contract = IAP increases and converts the abdomen into a rigid
cylinder that increases stability
IAP increases both static and dynamic conditions = lifting, running, jumping
TA and diaphragm plays NB role in stabilising the spine in preparation for limb
movement, regardless of direction of movement
Take home
programme
Exercise
Reps
Sets
Comments
Crunches
20 x 3
Feet a hand length away from bum, crunch up
and touch your feet
Knee hug
20 x 3
Knees to chest
Hip lifts
1 min x 3
Lie flat with Legs together, core tight and lift
the hips
Glute kickbacks
20 x 3
Squeeze gluts
Supermans
20 x 3
Keep hips level
Questions
Thank you