Body Mechanics and Work/Play
Research has shown that improper sitting and standing postures, and repetitive--lifting, bending, and twisting--activities can cause accelerated degeneration of the tissues of the low back. In many cases, these poor body mechanics can be the cause of injury. These postures and movements are inherent in every day activities, and one must learn to do these activities in the proper manner. This is the premise of Back Education and Training.
The fundamental principle of Back Education and Training is the maintenance of an efficient and pain free posture of the spine during repetitive or loaded activities. The spine must stay stable while allowing the movement and work to take place in the legs and arms. Movement should always be fluid, and forces should never be focused at the neck or low back regions.
Here at Larchmont Physical Therapy we teach you the five principles of body mechanics:
- Base of support - balanced postural position
- Alignment - neutral spine posture with head in line with shoulders, hips in line with shoulders, and abdominals engaged.
- Lumbar Protective Mechanism - reflex response which maintains your neutral position.
- Weight Shift - should be initiated with a hip hinge
- Weight Acceptance - the transition of a weight shift
Here are some activities of daily living you can change today:
Sleeping
Support your spine with adequate neck support while sleeping on one's
side or back, and proper lumbar support with the use of pillows under
your hips and knees.
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Sitting Your chair should allow you to sit with your feet on the floor with your thighs at 90? or greater, with lumbar support, and with your arms supported. Locate your screen 20 to 40 inches away and look at the top of the screen. |
Standing - should be staggered or side by side, with weight distributed to the middle of the foot. You should feel equal weight on each foot/lower extremity. If standing for longer than 10 minutes, elevate one foot on a stool to take stress off your back. In golf remember to weight shift through each plane of motion.
Lifting
Always hinge at your hips to reach for items off the ground, using a lunge, squat, or golf pickup. Keep the load close to your body, and tighten your abdominals as your lift. Never twist while lifting or carrying. If reaching overhead, remember not to arch your back to lift the load. If an object is higher than your shoulders, get a stepstool. Never lift more than you think you can lift. If possible, push an object rather than pull.
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