Show That is why it is so important to learn the principals of proper body mechanics. But don't worry, it's not complicated. And once you get used to them, they can easily be incorporated into your daily life. You will be glad you learned them as they can save you from back pain and discomfort. PostureWe have all been told since childhood to "stand up straight". But it's easy to get into bad habits. Good body mechanics are based on good posture. Good posture means the spine is in a "neutral" position - not too rounded forward and not arched back too far. But what does good posture look like? It's easy, follow these few steps:
That's it, proper posture! Feel how balanced the spine is? Very little energy is now required to keep it that way. Practice this position until it becomes second nature. Being aware of your posture during all of your daily activities is the best way to ensure you are using good body mechanics. Here are a few exercises that can help improve your posture.
StandingMillions of people spend a good deal of their time on their feet. Standing work, including bending, lifting, carrying and reaching can be tough on the back - especially if proper body mechanics are not being used. Use the following guidelines to minimize the risk of injury to your back when doing standing work:
Other important tips to remember:
SittingWhether sitting at a desk or at home watching television, good body mechanics are still important to keep in mind. For deskwork, consider investing in an ergonomically enhanced chair. What does proper sitting look like?
For prolonged periods of sitting, make sure you have enough support for your lower back. Look for a chair that has adjustable lumbar support. If that is not possible, you can increase your back support by using a lumbar roll or even a rolled up towel or cushion placed behind your lower back. 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. SleepingWe spend about one-third of our time in bed, so we can't ignore how our bodies are positioned during sleep. As during our waking hours, the goal is to maintain a neutral spine even while we are in bed. Here's how:
LiftingThe process of lifting places perhaps the greatest loads on the low back and therefore, has the highest risk of injury. Use of proper lifting mechanics and posture is critical to prevent injury. In the end, it is more important how you lift than how heavy a weight you lift. Here are a few tips on how to lift safely:
As you can see, proper body mechanics are vitally important for keeping your spine healthy. And it's easy to incorporate these principals into your daily life. It may seem unnatural at first, but if you keep at it, they will easily become routine. Your back will thank you for it! If you are having back pain, have questions about a spinal condition, or need help maintaining good body mechanics, contact us here at CCSI. One of our spine specialists can help you. What are Body Mechanics?Body mechanics is an expression that is used to describe the ways we move as we go about our daily lives. Body mechanics entails how we hold our bodies when we:
What are the 4 Components of Body Mechanics?The four components of body mechanics include posture, Base of support and center of gravity, muscle-groups, and lifting technique. 1. PosturePosture refers to proper spinal alignment while sitting, standing and sleeping. The human spine is comprised of individual bones called vertebrae that are stacked on top of each other. These vertebrae form a natural "S" curve when they are properly aligned. You can sit with a small rolled towel behind your lower back to support your lumbar spine. With standing posture, you want to stand up straight with your ears, shoulders, hips and ankles in alignment with each other. In terms of sleeping, you want to ideally sleep on your back with a small pillow supporting your legs to reduce pressure on your lower spine. In regards to side sleeping, bend your knees and place a pillow between your legs to keep your spine straight. To read more about the proper sitting posture, go to this ARTICLE.
2. Base of Support and Center of GravityBefore lifting, pushing, or pulling it is advantageous to widen your base of support by placing your feet shoulder-width apart. To improve balance and reduce the risk of injury you can place one foot slightly in front of the other. To evenly distribute your weight keep your body centered over your feet. When carrying objects keep them close to your body to bring its center of gravity as close as possible to your center of gravity. 3. Muscle GroupsIn order to accomplish tasks to reduce risk of injury, it is imperative to use larger muscle groups in your arms, legs, and torso. For example, if you were to pick up a box from the floor, you would ideally squat down and use your legs to bring yourself upright instead of bending over and lifting the box with your arms. To learn more about the proper lifting technique, please read this Proper Lifting Article. 4. Lifting TechniqueIn order to protect the spine when lifting it is crucial to use good form. Good form entails
If there is no way to avoid bending bending then you can use a "golfer's lift". With a golfers lift you straighten one leg and lift it backwards as you bend forward. This will prevent your spine from bending and reduce your risk of injury. Why is Body Mechanics Important to Healthcare Workers?It is imperative to use proper body mechanics as a health care professional for numerous reasons. First and foremost it is important to use proper body mechanics as a healthcare professional in order to prevent injuries to both the patient and provider. Health care professionals are at the front line, particularly those who deliver direct care to patients. These healthcare professionals are often in situations where they must assist with moving patients from one position to another. Something as simple as offering an arm to help stabilize a patient could have disastrous results if you do not use proper body mechanics. Are you interested in massage therapy (medical)? Click HERE for more information. By: Justin Carmel, PT, DPT Jacksonville Orthopaedic InstituteOur website medical library has several articles on all of the injuries listed below. Please go to JOI Library or JOI Trending. To schedule an appointment for physical therapy at one of the 12 JOI Rehab Centers, please call 904-858-7045. JOI Doctors and Therapists are experts in treating patients with various injuries. If you need us, we are here for you! To schedule an appointment, call 904-JOI-2000, schedule online, or click the link below.
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