A N N U A L C O M P U L S O RY E D U C AT I O N

BODY MECHANICS

LEARNING OBJECTIVES

• Be able to define body mechanics

• Increase your understanding of the importance of good body mechanics

• Explore common causes of back injuries

• Increase your understanding of the basic principles of body mechanics

• Apply the principles of body mechanics to prevent injury

DEFINING BODY MECHANICS

• The way you use your body when lifting, standing, sitting, and lying down

• How your muscles, bones, & other parts of your body work together to help you work in a safe manner

• Used to describe good body position, balance, & movement

WHY ARE BODY MECHANICS IMPORTANT?

• Protection from injuring yourself &/or other individuals

• Reduces fatigue

• Reduces strain on your spine

• Maximizes body strength

• Uses your core muscles which give you stability

CAUSES OF BACK INJURY

• Sedentary lifestyle

• Extra abdominal weight

• Smoking

• Poor nutrition

• Poor posture

• Improper lifting

• Improper body positioning

THE MUSCULOSKELETAL SYSTEM: WHAT YOU NEED TO KNOW

• The muscles around your back keep your back supported, balanced, & able to move

They are short muscles & are not good for lifting

• The muscles in the stomach, bottom, & upper legs are long & strong

They are the most important muscles for lifting

THE MUSCULOSKELETAL SYSTEM: WHAT YOU NEED TO KNOW

• The arm and shoulder muscles are of medium length & have medium strength

Men have stronger arm & shoulder muscles Men are more at risk than women as they sometimes

lift things with their arms rather than with the long, stronger muscles in the legs, stomach, & bottom

• All the muscles used for lifting in the body are under our control

BASIC PRINCIPLES

• Maintain a proper posture at all times• Work at a comfortable height

At waist level or slightly below• Bend at the knees &/or hips• Keep you back straight• Avoid stretching, twisting, or reaching• Use a pivot turn• Try to use smooth movements• Set your muscles before the task• Use big muscles to raise your body to a standing position

STANDING POSTURE & BALANCE

STANDING POSTURE & BALANCE

• Stand with feet flat on the floor & shoulder width apart• Divide your weight evenly on both feet• Bend your knees slightly over mid foot• Arms relaxed at the sides• Keep your back straight, tighten your stomach muscles• Head up, eyes are straight ahead

Poor Posture

Good Posture

SITTING POSTURE

SITTING POSTURE & BALANCE

• Head up & eyes forward• Chin tucked slightly inward• Weight is balanced on “sitting bones”• Arms resting in lap• Hips towards the back of the chair• Chair should support the curve of the back• Upper legs horizontal to the floor & resting on the chair seat• Knees level with thighs, or slightly lighter• Feet flat to the floor or resting on a foot rest

LIFTING

B.A.C.K.B – Base (wide & one foot ahead of the other)

A – Abdominal Muscles

C – Close to body K – Knees bent

Keynote: Get help when the object is heavy & try not to bend your knees past the end of your toes

WHEN LIFTING REMEMBER

• Maintain good posture at all times• Do not bend at the waist• Lower your body by bending your knees & hips, while

keeping your back straight• When changing directions, use a pivot turn. Do not twist.• Raise your body to a standing position by using your upper

legs, stomach, and buttock muscles. Keep your back straight.

• Do not lift items higher than shoulder height. Get a stool to get items down from a high shelf.

MOVING A CART

• Always push the cart from behind & walk forwards

• Stand behind the cart with your head looking forward & shoulders pulled back

• Grab hold of the cart with both hands placed shoulder width apart; wrists should not bend or move

• Arms are straight with a slight bend at the elbows

• Upper body is tightened & stomach muscles are tight

• Cart is pushed with your legs, keeping the spine in a straight position

PUTTING HEAVY ITEMS ON A CART

• Stand facing the object that needs to be moved

• Feet are shoulder width apart• Hold object on both sides, elbows kept close to the body

• Knees are slightly bent & when the object is picked up, your legs are doing the work

• To move the object over to the cart, move your feet instead of twisting your back

MOVING ITEMS FROM LOW CUPBOARDS/SHELVES ON A CART

• Get down into a squatting position so you can see the items that you need to move

Loading Cart into the Elevator• Push the cart from behind & walk forward into the elevator• This will prevent the need to lift the cart

• To get off the elevator, walk around to the other side of the cart & push the cart of the elevator as you walk forward

SQUIRTING & MOPPING

• Apply slow constant pressure to the trigger; then fully release the trigger. Repeat as necessary.

Mopping/Sweeping• Keep mop close to the body & move your weight from side to

side

• Keep your back/spine straight• Tighten abdominal & buttock muscles

• Concentrate on keeping a straight spine/back position throughout the process

MOPPING

• Standing facing the side of the mop pail, feet shoulder width apart & moving weight from side to side while moving the handle

• Back remains in a straight upright position

Emptying the Mop Pail• Stand beside the pail, hold on to the pail handle with one hand,

using the other hand to hold on to the bottom of the pail• Move your weight from one leg to another as you empty the

bucket into the drain• Once the pail is empty, move your weight back to the standing

position

VACUUMING

• Get ready to vacuum by moving aside & picking up items that are in your way• Make sure that others will not trip over the electrical cord

• While beside the vacuum, hold the handle with both hands, one in front of the other

• Feet are shoulder length apart while you move your body weight from your front to back foot as you vacuum the floor

• Move your body with the vacuum as you move around the room

PICKING UP A GARBAGE BAG

• Check how heavy the bag is, squat down, keeping your abdominal, chest, leg, buttock, and arm muscles tight – then pick up the garbage bag

• Place one hand at the top half of the garbage bag while placing the other hand on the lower half of the garbage bag

• If the bag is too heavy for you to lift, you will have to get help. If the bag is too heavy to carry, use a cart to carry/transport the bag

REMEMBER

• Workers must know how their work areas are set up; injuries can happen over time due to uncomfortable postures from leaning over, or working in small areas.

• If a task seems difficult DO NOT CONTINUE. Get appropriate help or find an easier way.

REFERENCES

Brenda Strafford Foundation LTD. Policies