Body Mechanics

Body mechanics is a term used to exemplify the ways we move as we go about our daily routines in life. It includes how we hold our bodies when we are sitting, standing, lifting, carrying something, bending and sleeping. Poor body mechanics are most often the cause of all back problems.

When we don't move correctly and safely, the spine is subjected to abnormal stresses that over time can lead to degeneration of spinal structures like discs and joints, injury, and unnecessary wear and tear.

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.

• Posture: We 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.
  • Stand with your feet apart.
  • Pull the shoulders back and lift your chest.
  • Lift your chin until it is level and relax your jaw and mouth.
• Standing: Millions 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.
  • Be aware of your posture. Are you standing correctly? Check and double check throughout your day.
  • Make sure the surface you are standing on is firm and level.
  • If possible, lean on a solid support. This can help reduce fatigue during long periods of standing.
• Sitting: Whether 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.
  • Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
  • Keep your feet flat on the floor.
  • For prolonged periods of sitting, make sure you have enough support for your lower back.
• Sleeping: We 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.
  • Make sure you are sleeping on a firm mattress.
  • Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
  • Use a pillow that allows you to keep your head aligned with the rest of your body. Numerous and/or oversized pillows may look great on a made bed but do not necessarily benefit your back while sleeping.
• Lifting: The 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.
  • Bend the knees to a full squat or lunge position.
  • Place the load immediately in front of you.
  • Lift now from the legs to the standing position.

A good advice: Do not bounce or twist while stretching.

Back extension stretchQuad flexor stretch

Printable Brochure & Stretching Poster Download

References:

• The Importance of Proper Body Mechanics - Keeping Your Spine Healthy; The Colorado Comprehensive Spine Institute.
• Posture for a Healthy Back; The Cleveland Clinic.