The Centers for Advanced Orthopaedics is redefining the way musculoskeletal care is delivered across the region with locations throughout Maryland, DC, Virginia and Pennsylvania.
February 2, 2022
Body Mechanics & Ergonomics
Proper body mechanics are ways of moving that can positively affect back health. Moving or aligning your body in the best possible way to prevent injury is the hallmark of proper body mechanics. Ergonomics is a science concerned with the 'best fit' between people and their work. It takes into account the worker's capabilities and limitations to ensure that tasks, equipment and the environment suit each worker. Considerations include the job being done, the physical demands on the worker, and the equipment being used. Safety, comfort, productivity/performance, ease of use and aesthetics are all important aspects of assessing ergonomics.
Here are 10 basic tips regarding proper body mechanics and ergonomics:
- Visualize proper posture with head balanced over shoulders
- Minimize simultaneous bending and twisting
- Plan ahead for lifting and carrying and test the weight of the object first
- Face the object you are lifting and get as close as possible
- Use your stronger leg muscles to squat rather than bending at the waist
- Keep your back straight when squatting to lift
- Stand in a straddle stance and distribute weight evenly when lifting
- 8. Push rather than pull when possible as it's easier to keep your back straight
- Set up your workstation with the monitor at eye level, keyboard at elbow level and feet on the floor
- Avoid sitting for prolonged periods of time. Get up, walk and stretch!