Incorporating Proper
Body Mechanics
Often times, patients
will ask me if the combination of physical therapy and exercise will be enough
to heal their neck or back problems.
Don’t get me wrong, treatment by a physical therapist and a specialized home
exercise program contribute heavily and play a significant role in achieving
your treatment goals. But is it
enough? Not entirely. So then the question becomes, what more will
help you achieve your goals and avoid future recurrences? The answer is proper body mechanics.
Proper body mechanics
are certain positions of everyday activities that keep your spine and body properly
aligned. This ultimately prevents
symptoms like pain and stiffness in the spine. These positions are further
recommended for people without back problems to help prevent stress on the
spine, to help conserve energy, and keep you safe.
Our joints do not
like staying in stretched positions for elongated periods of time. For example, think about a time when you felt
pain or discomfort in your neck after painting the ceiling. Or a time when you awoke with stiffness in
your neck or back after sleeping on your stomach with your head fully rotated
to one position throughout the night.
Maybe your neck started getting tired after sitting at your computer
with the neck and trunk flexed. All of
these examples, and others, will cause stress on your spine, which leads to pain
and potentially degenerative joint disease.
So let’s talk about
ways in which you can help achieve proper body mechanics in your everyday
life. There are sometimes multiple ways
of doing certain activities. Choose the
best option for you. If these options do
not work with for you, consult your physical therapist for other options.
Sleeping.
Things to check:
·
Your
bed should be firm and not sag.
·
Your
pillow should not be too big that your head is bent forward or too small that
your head is extended backward. Thus,
you head and neck should align with the spine.
·
While
sleeping, the pillow should only support your head and neck and not your upper
back.
·
Try
to avoid sleeping on your stomach with your head fully rotated to one side.
·
Instead
sleep on your side or back or ¾ stomach using a body pillow.
·
It
may take some restless nights of sleep to get used to sleeping on your back or
side.
 |
| Image Courtesy of WebMD |
To sleep on your side:
·
Place
1 or 2 pillows between your legs in such a way that the top leg is supported to
prevent it from pulling the spine in rotation; OR
·
Sleep
on your side with a small rolled towel under the waist to prevent sagging of
the spine on the waist area.
To sleep on your back
·
This
is the safest method if you have night pain.
·
Place
a pillow under your knees placing the low back in a neutral position; OR
·
Place
a small rolled towel under your lower back helping it maintain its curve.
Sitting
Things to remember:
·
For
long periods of sitting, try to stand up at least once an hour to relieve your
spine.
·
Ensure
that when seated, your hips are higher than your knees.
·
In
most cars, the driver’s sit with their knees higher than the lower back, which
causes a lot of stress on your spine, especially during long drives for people
with neck or lower back problems.
Here are some tips to assist your seated
posture:
·
Fold
a pillow lengthwise or roll a large towel and place it on the back half of the
seat so when you sit on the chair, your hips are higher than your knees. This
places your pelvis in a neutral position which in turn helps correct your
posture.
·
If
it is not possible to place a rolled towel or a folded pillow on the seat, sit
astride a chair and place feet under the chair. An alternative if you need to
study or have to work over a desk is to sit at the edge of the chair and then
bend your knees and put your feet under the chair.
Standing
Things to remember:
·
Avoid
standing in one position for a long time. It relieves the stress not only on
your spine, but it also helps with the circulation on your legs.
 |
| Prolonged Standing |
What to do:
·
For
prolonged standing, place your foot up on a stool and alternate your legs if
possible.
·
In
front of your sink, you can open the bottom cabinet and place your foot in
there.
Lifting and carrying
Things to remember:
·
Check
the distance to transfer the object so you can plan accordingly.
·
Assess
the weight of the object so you can decide if you need to use 1 or 2 arms/hands
to lift an object or if you need assistance.
· Remember
to widen your base of support by separating your legs, making sure you bend at
your hips, not your trunk.
·
Objects
should be as close to your body as possible.
 |
| For Lifting Smaller Objects |
There are two ways to lift an object:
· When
picking up small objects from the floor or lower areas, remember the golfer’s
lift: place one foot in front of the other, while holding on to something for
balance and support, and kick the back leg up while reaching. This will keep the spine in a neutral
position.
·
To
pick up a heavy item, squat, placing yourself close to the item, keeping your
back straight and lift with your legs.
Do not lift and twist your body in a bent position. If possible, stagger your stance - positioning
one foot in front of the other before you lift - so you can easily take your
first step.
Household Chores
Vacuum and mopping
·
Walk
with the vacuum or mop, keeping them close to your body to avoid reaching and
protect your back.
Cleaning high areas
·
When
cleaning something high like a tall window or trying to retrieve an item from a
high shelf, avoid reaching up. Find and
use a step stool to raise yourself high and be safe.
Practice and
repetition are keys to incorporating proper body mechanics into everyday home
and work activities. The mix of
treatment by a physical therapist, a specialized home exercise program by your
physical therapist, and proper body mechanics will help you achieve your goals
in physical therapy. While the treatment
and exercises will work to improve your flexibility, range of motion and
strength, proper body mechanics will make all of this easier.
As always, consult a
licensed physical therapist at AZOPT if you begin to have problems with your
neck or back. We will help you with the
appropriate body mechanics that you will need in your everyday and work
activities based on your specific condition.
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