Body Mechanics

Body Mechanics for Common Activities
Using proper body mechanics can prevent back injury, help speed up recovery if you are already injured, and prevent further injury after your back has healed.  The following are some suggestions for activities that you may use with daily activities.

When getting out of a car, swing your legs out to the side and pivot keeping your back straight.  Do not twist your low back. Scoot forward and place feet under the hips, lean forward, and push up through your feet to a standing position.  To sit down, reverse the procedure.


Many activities require standing for a while such as brushing your teeth, ironing, washing dishes, or folding laundry.  When standing, place one foot on a step or ledge. Do not bend at the waist; instead bend at the knees and keep back straight. To provide support, use one hand to brace yourself. Always try to do the activity at a comfortable height.


To move from lying on back, bend knees up and roll to your side. Slide legs off edge of bed with knees bent. Push up with your arms, using the legs as a counter weight and sit up.  Reverse to move from sitting to lying down.

Body Mechanics for lifting and bending tasks

The following are examples of different lifting situations that you may find yourself facing in everyday life. These illustrations may help to demonstrate the concepts of proper body mechanics.

The Basic Squat Lift

This lift is useful for something of moderate size and weight such as a laundry basket, a box of clothes, or a bag of groceries.

Begin standing close to the object to be lifted. Squat down, keeping the back straight and firmly grasp the container. Use your leg muscles to lift keeping the container close to you. 


The Half-Kneel Lift

This lift may be helpful with things that have an irregular shape or tend to move as you lift. This might include a small fan, a small pet, or a small child. This lift can also be useful when lifting objects from a low shelf or table.

Stand close to the object to be lifted. Squat down onto one knee. Keep the back straight pick up the object keeping it close to your body. Use your leg muscles to help you to stand.


The Partial Golf Pickup

Keep one foot planted firmly on the ground, keep back straight and pivot at the hips while extending the opposite leg backwards, as you reach towards the object.




By utilizing these simple techniques, you can greatly reduce your risk of developing or worsening your low back pain.


 

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