Body Mechanics

1
Body Mechanics

• How to Prevent Injury and Maintain Back Health

2
The Back

• 33 Vertebrae
• Spinal Cord
• Spinal Nerves
• Muscles

3
Common Problems

• Strain/Fatigue
• Vertebral Fracture
• Herniated Disk
• Disease

4
Causes of Pathology

• Poor Posture
• Lack of Exercise
• Excess Weight

5
Exercises that Help the Back

• Seat Tightener prone. Tighten buttocks for 2
  seconds
• Pelvic Tilt supine, knees bent, feet flat on
  floor. Tighten abs and buttocks for 5 seconds.
• Partial Sit-ups supine, knees bent, feet flat
  on floor. Slowly raise head and shoulders
  reaching towards the knees.

6
Chronic Back Strain Due to sitting or standing
partly bent over for long periods of time

• Use good posture
• Change position frequently
• Stretch often
• Adjust work heights to prevent bending
• Relax often

7
Safe Lifting

• Feet width of shoulders
• Stand close
• Squat down
• Grasp firmly
• Breathe in and tighten abdomen
• Lift with legs
• Hold close to body

8
Special Rules

• When lifting overhead use ladder, not chair or
  box
• Pivot with whole body, not just waist area
• Too heavy, get help or use proper equipment
• Keep back bowed in,
  never bow back out
• Keep in mind that your upper body is part of the
  load when bending over

9
Back Emergencies

• Vertebral Fracture due to a blow or twist to
  the neck or back
• Signs severe pain across chest, abdomen or down
  legs
• Muscle spasms
• Weakness or numbness below the injury

10
Back Emergency First Aid

• Call 911
• Dont move victim
• If movement is necessary, use back board and
  turn, lift as a unit (log roll)