Spine Care

Body Mechanics

Daily activities can put stress on your back and neck, causing pain. By changing how you perform simple everyday activities, you can lessen the stress, avoiding injury and pain.

1. STANDING:
One foot forward, knees slightly bent.


Prop a foot up on a box or ledge.


The diagonal stance works well at home while shaving or brushing teeth.

2. SITTING:
Get knees level or a little higher than your hips with good low back support.


Slouching will put a lot of pressure on your back.

3. REACHING:
Use the diagonal stance to get articles from above.


Stand on a stool to reach above shoulder level.

4. BENDING:
You can bend over this way to get light objects out.


Or get down on one knee to get to low levels.

5. PUSHING:
Pushing is easier on your back than pulling. Use your arms and legs to start the push.

6. PULLING:
Keep the handle next to your side. Do not twist your lower back while pulling.

7. PUSHING AND PULLING:
Pushing and pulling with a partner requires communication. Use your legs and arms to begin moving the object.

8. CARRYING:
Two small objects may be easier to handle than one large one.


Keep the load close at all times.

9. LIFTING:
Lifting material with your heels off the floor can cause you to lose your balance.


No!

The diagonal stance will provide the stability you need for lifting.


Lift with your legs, not your back.


A hand on your leg will help support your upper body. Use the diagonal stance to balance the load.


A knee on the bumper will give you the leverage you need to get objects out of the trunk.

10. PIVOTING:
Move your shoulders, hips and feet at the same time. Keep the load in front of you.

11. SLEEPING:
Sleeping on your back puts 55 lbs. of pressure on your back.


Lying on your side with a pillow between your knees reduces the disc pressure to 40 lbs.


Putting a couple of pillows under your knees will take most of the pressure off your back. Only 25 lbs. of pressure.

12. RESTING:
This position works well while watching TV.