College is already stressful as it is.
Why add more stress to your spine?
Hello everyone, we are second year students from the Physical Therapist Assistant program, class of 2021 here at State College of Florida. Your spine is a significant factor in all of the movements you do and taking care of it is so critical. We have come together to create an educational resource to help you learn a little bit about your spine and give you different tips and strategies you can utilize throughout your day. So, let’s get started.
Spine Anatomy
The vertebral column, or your spine, is a skeletal structure which houses the spinal cord. The spinal cord provides the fundamental connection of nerve supply between the brain and the rest of the body. The spine has 4 major regions, as shown in the picture. They are the cervical spine (neck), thoracic spine (upper back), lumbar spine (lower back) and the sacral region (pelvis).
Some of the major functions of the vertebral column include: · Provides the body with structure and support · Protects the spinal cord · Withstands external forces and protects against external impact · Allows for mobility (movement) and flexibility |
The intervertebral disks are located between two vertebrae. It is comprised of 2 main parts, the nucleus pulposus and the annulus fibrosis. The annulus fibrosus is a thick outer ring of fibrous cartilage which protects the nucleus pulposus and keeps it from leaking into the spinal canal. The nucleus pulposus is the gelatinous center and it is comprised of 80%-90% water. These jelly-like disks are a very important part of your spine. They help keep your spinal cord safe.
Major functions of the intervertebral disks: · Acts as a shock absorber, helps to distribute the load and stress evenly throughout the spine · Provides cushioning for the vertebrae · Allows movement of individual vertebrae |
Ways to help keep your spine healthy:
· Improve the stability by increasing strength of muscles surrounding the spine. This will help decrease the load and stress put on your spine
· Maintain proper alignment of the spine by keeping a good posture, which we will show you how to do later · Avoid carrying heavy loads which will compress your spine and may cause injury over time |
How prevalent is this?
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Why are some college students experiencing pain?· Strain is the most common cause of back pain. Straining can occur by simply having bad posture or lifting a heavy object the wrong way, like a backpack that we usually just sling right on to one shoulder, despite how many textbooks are in there.
· Poor posture and the improper use of backpacks are contributing factors to neck and back pain among students. · One of the major causes of students experiencing back pain is due to prolonged sitting with a poor posture, like when you spend hours upon hours studying for finals or attending that 3 hour lecture. |
For proper backpack utilizations and safety considerations, watch these short video clips!
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Choosing the right Backpack:· 2 wide-padded shoulder straps (protects shoulders & prevents nerve injury)
· Padded back · Chest and hip straps · Light weight · Side compartment · or Rolling backpack · When possible avoid using messenger bags or satchels (forces weight onto one shoulder which can be harmful) |
Warning signs from improper backpack usage:· Posture changes or pain/soreness while wearing backpack
· Numbness or tingling in the arms or fingers · Red marks on the shoulders · Struggling to get backpack on or off. |
Negative effects of a heavy backpack:· Excessive strain in neck, back and shoulders.
· Poor posture due to tendency to lean forward to support weight of backpack. · Increased risk of falls. · Overweight wearers have an increased risk for injury due to already stressed muscles · and joints from excess body weight. · Over time muscles may fatigue which may lead to muscle imbalances and if long-term · may cause increased risk of injury. |
Body Mechanics:
Body mechanics is a term used to describe the ways we move as we go about our daily lives. It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics often lead to back problems. When we don't move correctly and safely, the spine is subjected to abnormal stresses that over time can lead to severe discomfort in your neck and back.
That’s why it is so important to learn the principles of proper body mechanics. They're actually not complicated. Once you get used to them, they can easily be incorporated into your everyday life. You will be glad you learned them as they can save you from back pain and discomfort.
Being aware of your posture during all of your daily activities is the best way to ensure you are using good body mechanics. Keep in mind that even sitting in the "correct" position for long periods of time will eventually become uncomfortable. Don't forget to take breaks, get up, move around and stretch! This will reduce the stress on your spine and help prevent muscle fatigue and stiffness.
Click the videos below to observe tips for proper posture in the classroom as well as a few stretches you can do to help reduce soreness and discomfort
That’s why it is so important to learn the principles of proper body mechanics. They're actually not complicated. Once you get used to them, they can easily be incorporated into your everyday life. You will be glad you learned them as they can save you from back pain and discomfort.
Being aware of your posture during all of your daily activities is the best way to ensure you are using good body mechanics. Keep in mind that even sitting in the "correct" position for long periods of time will eventually become uncomfortable. Don't forget to take breaks, get up, move around and stretch! This will reduce the stress on your spine and help prevent muscle fatigue and stiffness.
Click the videos below to observe tips for proper posture in the classroom as well as a few stretches you can do to help reduce soreness and discomfort
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Maintaining good posture in class along with the proper utilization of back packs can help decrease and/or prevent pain and postural deficits!
Here are just a few extra tips to help prevent back injury and pain · Maintain a healthy diet · Stay active · Avoid prolonged inactivity · Schedule in some stretch breaks while you’re studying · When lifting an object: lift with your KNEES, keep the object close and avoid twisting |
Share some of what you’ve learned with your friends and family. We hope this helps you take a load off! (Pun intended) |
We’ve got your back!
Creators: Diana Pimentel, Thomas Aukscunas, Rita Stack, Elizabeth Serrano
Website Designer/ Wellness Program Coordinator: Julia Minervini
Creators: Diana Pimentel, Thomas Aukscunas, Rita Stack, Elizabeth Serrano
Website Designer/ Wellness Program Coordinator: Julia Minervini
References:
Acute low back pain. Cdc.gov. Published May 11, 2020.
https://www.cdc.gov/acute-pain/low-back-pain/index.html
Back Pain Bradenton FL. Coastalorthopedics.com.
https://www.coastalorthopedics.com/services/orthopedics/spine-back-pain
Back pain facts and statistics. Acatoday.org.
https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics
Suresh C, Sangeetha S, Premavathy D. Knowledge, prevalence, and awareness of postural effects due to heavy backpacks in college students. Drug Inven Today. 2019;12(10):2153-2156.
Frost BA, Camarero-Espinosa S, Foster EJ. Materials for the spine: Anatomy, problems, and solutions. Materials (Basel). 2019;12(2):253-251.
The importance of proper body mechanics - keeping your spine healthy. Coloradospineinstitute.com. https://www.coloradospineinstitute.com/education/wellness/body-mechanics
Harper E. The ultimate guide to backpacks for college students. Csmonitor.com. Published July 11, 2016. https://www.csmonitor.com/Business/Saving-Money/2016/0711/The-ultimate-guide-to-backpacks-for-college-students
What every student should know about backpacks. Www.bu.edu. Published September 19, 2012. http://www.bu.edu/articles/2012/what-every-student-should-know-about-backpacks/
CSO. Avoid bad back, check backpack. Centerforspineandortho.com. Published May 29, 2012. https://centerforspineandortho.com/news/avoid-bad-back-check-backpack/
The negative health effects of heavy backpacks, and how your kids can avoid them. Theactivetimes.com. Published September 3, 2015. https://www.theactivetimes.com/fitness/your-first-time/negative-health-effects-heavy-backpacks-and-how-your-kids-can-avoid-them
Acute low back pain. Cdc.gov. Published May 11, 2020.
https://www.cdc.gov/acute-pain/low-back-pain/index.html
Back Pain Bradenton FL. Coastalorthopedics.com.
https://www.coastalorthopedics.com/services/orthopedics/spine-back-pain
Back pain facts and statistics. Acatoday.org.
https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics
Suresh C, Sangeetha S, Premavathy D. Knowledge, prevalence, and awareness of postural effects due to heavy backpacks in college students. Drug Inven Today. 2019;12(10):2153-2156.
Frost BA, Camarero-Espinosa S, Foster EJ. Materials for the spine: Anatomy, problems, and solutions. Materials (Basel). 2019;12(2):253-251.
The importance of proper body mechanics - keeping your spine healthy. Coloradospineinstitute.com. https://www.coloradospineinstitute.com/education/wellness/body-mechanics
Harper E. The ultimate guide to backpacks for college students. Csmonitor.com. Published July 11, 2016. https://www.csmonitor.com/Business/Saving-Money/2016/0711/The-ultimate-guide-to-backpacks-for-college-students
What every student should know about backpacks. Www.bu.edu. Published September 19, 2012. http://www.bu.edu/articles/2012/what-every-student-should-know-about-backpacks/
CSO. Avoid bad back, check backpack. Centerforspineandortho.com. Published May 29, 2012. https://centerforspineandortho.com/news/avoid-bad-back-check-backpack/
The negative health effects of heavy backpacks, and how your kids can avoid them. Theactivetimes.com. Published September 3, 2015. https://www.theactivetimes.com/fitness/your-first-time/negative-health-effects-heavy-backpacks-and-how-your-kids-can-avoid-them