Developing Good Body Mechanics to Reduce the Risk of Injury: Gary J. Maguire, PT Physical Therapist

BODY MECHANICS

Body mechanics training is the application of proper body movement to prevent and correct poor posture, reduce stress on ligaments, joints and tendons and to enhance physical capabilities. Mechanics studies energy and forces and their affects on bodies. Mechanics derives from physics. Biomechanics is applying mechanics to biological systems, and its foundation comes from physics and bioengineering. Kinematics studies the geometry of motion and when applied to the study of joints is referred to as arthrokinematics.

Ergonomics

Ergonomics is the science of designing a person's environment so that it facilitates the highest level of function, according to the American Occupational Therapy Association. Your work environment should fit your capabilities to prevent injury and promote health, safety, and comfort. Ergonomic principles can increase your productivity and work quality. Your employer can implement a program that provides guidelines for you to follow, creates an efficient work environment, prevents injuries and helps you return to work if an injury occurs.

Proper Lifting

Start with your feet shoulder width apart. Practice lifting by squatting down to an object. Bring the object close to your body. Set your back in a neutral position. A neutral spine position is keeping your belt line of your waist level at all times. This provides greater stability to the spine and uses the ligaments and muscles to provide stability and control. Now lift the object with your hips and knee extensors which are the thigh and buttock muscles.

Pushing and Pulling

In the July 2006 issue of "Ergonomics," Dr. Kelly Lett states that in order to create safer working environments, education on proper pushing and pulling techniques is more important than the physical variables in many cases. More experience in technique leads to less shear and strain on the spine. Always try to push then pull to reduce strain. When pushing, your hand and wrist height should be between elbow and hip. When you pull your hand and wrist should be below hip level and above your knees. Lean slightly into the weight load while pushing with your legs. Keep your head up and remain close to the load.

Specificity of Training

Muscles used in a specific movement patterns gain strength. This can be applied to body mechanics training, which leads to specific adaptation to imposed demands. The direct choice of proper lift and technique towards practiced movement patterns influences the activity or sport which the pattern might be used for improved efficiency, skill and performance. Due to accommodation your muscles adapt and become inefficient and variation is necessary to create improvement.

Prevention/Solution

Training techniques, proper posture, ergonomics and body mechanics are all useful at work, sports and daily activities. When applied in a consistent manner they can become habitual. Repetition with body mechanics training can lead to improved neurological pathways in the brain, spinal cord, nerves and muscles for more efficient movement. Perform proper biomechanics over 2 to 4 weeks at least three times per week. Two weeks should establish the habit with an additional two weeks to provide good reinforcement.

 

Reference

• "Biomechanics"; Pushing and Pulling: Personal mechanics influence Spine Loads; Kelly Lett, Ph.D.; 2006 [http://biomechanics.researchtoday.net/archive/2/6/71.htm]
• American Occupational Therapy Association: Occupational Therapy in the Workplace [http://www.aota.org/featured/area6/links/link02r.asp]

Resource

• Biomechanics [http://biomech.com/]

Keywords

 

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