Body mechanics

Outline:
 Introduction
 Definition
 Purpose for the use of proper body mechanics
 Principles of good body mechanics
 Techniques of body mechanics
 General considerations for performing physical tasks
 Body mechanics
Introduction:
Some of the most common injuries sustained by members of the health care
team are severe musculoskeletal strains. Many injuries can be avoided by the
conscious use of proper body mechanics when performing physical labor.
Definitions:
 Body mechanics is the utilization of correct muscles to complete a task safely
and efficiently, without undue strain on any muscle or joint.
 Body balance: It is a state of equilibrium in which opposing forces counteracts
each other.
 Body alignment or posture: geometric arrangement of body parts in relation
to each other.
 Center of gravity: the point at which the mass of an object is centered
 Base of support: the foundation on which an object rests.
 Line of gravity: is the imaginary vertical line started from the center of gravity
and goes through the base of support.
Why do I need to have good body mechanics?
 Having your body in the right position helps protect your back and allows you
to use your body in a safe way. Your spine goes through the midline of your
back, giving your back stability and controlling it's movement. Your spine is
made up of:
a. Thirty-three bones called vertebrae . These bones are stacked on top of
each other in a line. The line goes from the base of your skull to your rear-
end.
 b. Shock absorbers called disks. Disks lie between the vertebrae, and cushion
and protect the vertebrae. They also allow some movement of the spine.
c. Spinal cord and nerves. The spinal cord sends messages from your brain to
your body. The spinal cord is protected by the vertebrae, and is surrounded
by spinal fluid.
d. Small joints. Joints allow movement and help to stabilize your body.
e. Muscles and ligaments. Ligaments support and strengthen joints. Muscles
and ligaments provide strength and power, support and stability.
 Injury to the spine may cause problems such as a loss of feeling, movement,
and strength. There may also be problems with the organs in your body, and a
loss of normal body functions. These functions may include going to the
bathroom, swallowing, or breathing. Good body mechanics are important
because they will help protect your spine and other parts of your body from
injury.
 When caring for a person who is recovering from an illness it is important to
use good body mechanics. You may need this when helping a person get in and
out of bed, into a chair, walk, or just move around the house. You may also
need to push a person in a wheel chair or move the person in bed.
Purpose for the use of proper body mechanics:
Use proper body mechanics in order to avoid the following:
 Excessive fatigue.
 Muscle strains or tears.
 Skeletal injuries.
 Injury to the patient.
 Injury to assisting staff members.
Principles of good body mechanics:
 Maintain a Stable Center of Gravity through:
 1. Keep your center of gravity low.
2. Keep your back straight.
3. Bend at the knees and hips.
 Maintain a Wide Base of Support. This will provide you with maximum
stability while lifting. Through:
1. Keep your feet apart.
2. Place one foot slightly ahead of the
other.
3. Flex your knees to absorb jolts.
4. Turn with your feet.

 Maintain the Line of Gravity. The line should pass vertically through the
base of support. Through:
1. Keep your back straight.
2. Keep the objects being lifted close to your body.
 Maintain Proper Body Alignment. Through:
1. Tuck in your buttocks.
2. Pull your abdomen in and up.
3. Keep your back flat.
4. Keep your head up.
5. Keep your chin in.
6. Keep your weight forward and
supported on the outside of your
feet.

Body Alignment

*Techniques of body mechanics:-

How do I practice good body mechanics?
Following are some steps to help you with good body mechanics:
 When standing:
a. The head is held erect, back is kept straight as much as possible.
b. Chest is put forward , shoulder are kept back.
c. Elbows are slightly flexed, wrist are extended.
d. Fingers are slightly flexed , abdomen is drown inward and kept flat.
 e. Knee are slightly flexed , and feet are pointing a head and parallel to each
other 3 inches apart .

 When walking:
a. Keep your back straight as you walk.
b. If helping a person to walk you may need one arm
around the back of the person. Put the other arm
at the side or ready to help the person if
needed.
 When lifting an object:
a. Your feet should be apart, in a standing
position.
b. Keep your back straight.
c. Lower your body to get close to the object, use the
stronger leg muscles .
 d. Bend from your hips and knees. DO NOT bend back at the waist.
e. When turning, rotate your whole body, not just your back.
f. Hold the object by putting your hands around it.
g. Hold the object close to your body.
h. Keeping your knees bent and your back straight, lift the object using your
arm and leg muscles. Do not use your back muscles.
i. If the object is too heavy ask another person to help you.
j. Many devices are available to help move or lift heavy objects. If you need
help from a device, ask caregivers how to get one.
 Right Lifting:
Arms and Legs do the work- not the Back

Wrong Lifting:
Back does the work

 When pushing or pulling:

a. Use the weight of your body to help push or pull an object.
b. Your feet should be apart as in the standing position.
 c. Keep your back straight.
d. Lower your body to get close to the object. Bend from your hips and
knees. DO NOT bend at the waist.
e. If the object or person you are pulling or pushing is too heavy ask
someone to help you.
f. There are many devices available to help you move, push or pull heavy
objects. If you need help from a device, ask caregivers how to get one.

 When sitting:
a. If you can, sit on a hard chair with a straight back. Put a pillow or rolled
towel to support your lower back.
b. When you sit for a long time, raise one leg higher than the other to help
keep from getting tired. This can be done by putting the leg on a footstool.
c. If doing something, such as reading or knitting, put a pillow on your lap to
raise the items closer to you. This will help keep your back straight.
d. When you are driving, adjust the seat to a comfortable distance to the
wheel. Sit back in the seat so your knees are even with the seat.
 Incorrect sitting position Correct sitting position
 When sitting at a desk:

a. Sit in your chair with your back straight and with support in your lower
back.
b. Do not sit for long periods of time. Get up and change positions.
c. Ask your caregiver for special exercises to stretch the muscles in your
neck.
d. Adjust the monitor of your computer so that the top is at the same level as
your eyes.
e. Use a paper holder so that the document is at the same level as the
computer screen.
f. Use a headset or the phone speaker if you use the telephone often.
 If you are sitting at a computer workstation, make the following
adjustments:

a. The top of your computer screen should be at eye level and at arm’s length
from you.
b. Your keyboard should be angled towards you.

Incorrect sitting position Correct sitting position

 When Reaching.
a. Stand directly in front of and close to the object.
b. Avoid twisting or stretching.
c. Use a stool or ladder for high objects.
d. Maintain a good balance and a firm base of support.
e. Before moving the object, be sure that it is not too large or too heavy.
 When squat and place the object onto the lower area.
a. Bend at the knees and hips.
b. Maintain a straight back.
c. Maintain a stable base of support.
d. Use your arm and leg muscles (as needed) for guidance.
 e. Use your leg muscles to resume an upright position.
 When pivoting.
a. Place one foot slightly ahead of the other.
b. Turn both feet at the same time, pivoting on the heel of one foot and the toe
of the other.
c. Maintain a good center of gravity while holding or carrying the object.
 What is the best position for sleeping and lying down?
No matter what position you lie in, the pillow should be under your head, but not
your shoulders, and should be a thickness that allows your head to be in a normal
position.
1. Try to sleep in a position which helps you maintain the curve in your back
(such as on your back with a pillow under your knees or a lumbar roll under
your lower back; or on your side with your knees slightly bent). Do not sleep on
your side with your knees drawn up to your chest. You may want to avoid
sleeping on your stomach, especially on a saggy mattress, since this can cause
back strain and can be uncomfortable for your neck.
2. Select a firm mattress and box spring set that does not sag. If necessary, place
a board under your mattress. You can also place the mattress on the floor
temporarily if necessary. If you've always slept on a soft surface, it may be
more painful to change to a hard surface. Try to do what's most comfortable for
you.
3. Try using a back support (lumbar support) at night to make you more
comfortable. A rolled sheet or towel tied around your waist may be helpful.
4. When standing up from the lying position, turn on your side, draw up both
knees and swing your legs on the side of the bed. Sit up by pushing yourself up
with your hands. Avoid bending forward at your waist.
General considerations for performing physical tasks:
1. It is easier to pull, push, or roll an object than it is to lift it.
2. Movements should be smooth and coordinated rather than jerky.
3. Less energy or force is required to keep an object moving than it is to start
and stop it.
4. Use the arm and leg muscles as much as possible, the back muscles as little as
possible.
5. Keep the work as close as possible to your body. It puts less of a strain on
your back, legs, and arms.
6. Rock backward or forward on your feet to use your body weight as a pushing
or pulling force.
7. Keep the work at a comfortable height to avoid excessive bending at the
waist.
8. Keep your body in good physical condition to reduce the chance of injury.
Steps involved in properly moving an object to a new location:
 The following paragraph takes you through the process of moving (lifting,
pivoting, squatting, and carrying) a heavy object. (The same rules would apply
to moving a patient.) The object will be moved from a waist high area to a lower
area five to ten feet away. The procedure will combine all the rules of body
mechanics previously discussed.
 Identify the object to be moved.
 Adopt a stable base of support.
 Your feet are separated.
 One foot is behind the other.
 Your back is straight.
 Grasp the object at its approximate center of gravity.
 Pull the object toward your body's center of gravity using your arm and leg
muscles.
Re-establish your base of support and appropriate body alignment.
1. Your back is straight.
2. You have a stable base of support.
3. You are holding the object approximately at waist height and close to your
body.
Pivot toward the desired direction of travel.
1. Turn on both feet at the same time.
2. Maintain a stable balance.
Re-establish a stable base of support and appropriate body alignment.
1. Your back is straight.
2. Your feet are apart, one slightly behind the other.
3. The object is at hip level, close to your body.
Squat and place the object onto the lower area.
1. Bend at the knees and hips.
2. Maintain a straight back.
3. Maintain a stable base of support.
4. Use your arm and leg muscles (as needed) for guidance.
5. Use your leg muscles to resume an upright position.