Body Mechanics What are Body Mechanics? Body mechanics is a term used to describe the way we move during daily activities. Proper body mechanics can help you avoid injury and muscle fatigue, and can help you protect your spine after spine surgery and for the rest of your life. It is essential that you use proper body mechanics when doing things such as lifting, bending, squatting/ stooping, pushing/ pulling, twisting and getting in and out of bed. This handout will show you how to properly do these things and live a life with a healthy spine.
LIFTING FROM THE FLOOR:
BENDING:
OTHER WAYS TO LIFT: Lifting/ reaching overhead. Keep abdominals tight and shift weight onto your front foot.
1. S quat with feet apart or kneel down on one knee. 2. Bend knees and hips – not your back. 3. When leaning forward, move your whole body – not just your arms.
LIFTING 1. Always check the load before you try to lift it. 2. Make sure your feet are wide enough apart to keep a stable base – shoulder-width works for most. 3. Position your body as close to the load as possible. 4. Bend at your knees and hips – not at your back. 5. Do not plant your feet and twist – move your feet as you turn. 6. Keep your stomach muscles firm and tensed. 7. Breathe out when you lift – don’t hold your breath. 8. Lift with your legs – not your back. 9. Use smooth, controlled movements to lift – no jerking. 10. If you feel pain while lifting, the load is too heavy or you need to readjust. Body Mechanics | Spine Program at The Miriam Hospital | 401-793-2435
Golfer’s Lift: Used for small objects on the ground. Keep back straight and raise one leg straight out behind you as you lean down to pick up an object. Straight Leg Lift: Use this lift when obstacles prevent you from bending your knees. Try to avoid this as much as possible. Push buttocks out as much as possible to avoid bending at the waist and bend your knees slightly. You may also lean against the obstacle for support.