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Body Mechanics Basics
Your everyday activities can stress your back and neck, sometimes causing pain or even damage. A basic understanding of good body mechanics and some simple changes to your behavior can prevent pain and injury.
Bending
You can bend over with one leg extended to reach light objects just below waist height. It's better to get down on one knee to reach lower levels.
Carrying
Two small objects (one in each hand) may be easier to handle than one large one. It's better to make more trips with less weight and fewer objects. If you have to carry one large object without help, keep it close to your body and center of gravity.
Lifting
Kneel down on one knee with the other foot flat on the floor. Place your body as close to the item you're lifting as possible. Lift with your legs, not your back. Keeping the object close to your body at all times.
Moving Heavy Objects
Get a partner to help you. Communication is key. Pushing is easier on your back than pulling, so if you're not lifting the object, use your arms and legs to start the push.
Pivoting
Avoid twisting your lower back, especially with a load. Instead, move your shoulders, hips and feet at the same time, pivoting around the center of your body and center of gravity. Keep the load in front of you the entire time.
Relaxing & Resting
When resting and relaxing (such as when watching TV) be sure that you have sufficient lower back support. Elevating your legs above your hips will remove stress from your back.
Pushing
Pushing is easier on your back than pulling. Use your arms and legs to start the push. To move heavy objects, get a partner to help.
Pulling
If you must pull an object (such as wheeled luggage), keep the handle right next to your side, and avoid twisting your lower back.
Reaching
Stand on a stool to reach things that are above shoulder level.
Sitting
Sit with your knees slightly higher than your hips. Sit in a position with good lower back support or add a bolster or pillow. Slouching puts a lot of pressure on your back.
Sleeping
Sleeping on your back puts many extra pounds of pressure on your back. The simple act of placing a couple of pillows under your knees cuts that pressure in half. Sleeping on your side with a pillow between your knees also reduces that pressure.
Standing
Keep one foot forward of the other, and keep your knees bent slightly. This takes pressure off of your lower back. It can also be helpful to prop one foot up on a box, ledge, or curb.