Today I’m going to discuss how to perform everyday activities while using good body mechanics. The movements will ease the load on your neck and back, and help prevent pain in the future.
1. Getting in and out of bed
Most people curl out of bed, but the safest way is to logroll. Here’s how to do it:
a. Roll onto your side.
b. Bend your knees and allow your legs dangle off the bed.
c. Simultaneously push yourself up into a sitting position, while keeping your spine straight.
d. Reverse the procedure when you transition from sitting to lying down.
2. Getting out of a chair
Most people round their back and stand up. Not only are they straining their backs, they’re missing out on using the powerful gluteal muscles. Here’s how to do it right:
a. Scoot your buttocks t the end of the chair.
b. Place your feet underneath you.
c. Lean forward from your hips and shift the weight into your feet.
d. Straighten your knees and stand up straight.
3. Getting out of the car
Most people swing one leg out of the car while they torque their pelvis and back. Here’s how to do it right:
a. If you’re the driver, move your legs as a unit off to the left. If you’re a passenger, move your legs to the right.
b. Scoot forward on the seat.
c. Get your feet onto the floor and underneath your knees.
d. Lean forward from your hips and stand up, using your arms for assistance.
4. Brushing your teeth (this also applies to washing your face)
Most people bend over at the waist to rinse their mouth. Here’s how to do it right:
a. Bend at your knees and hips, and place your hand on the countertop for support.
b. Hinge forward at your hips and rinse your mouth.
c. Keep your back straight as you stand up straight.
5. Reaching: Do’s and Don’ts
a. Never reach back into the car seat to get your briefcase or handbag. You can strain your neck and shoulder. Instead, place the object in your trunk, as a lose object can be a deadly projectile if you are involved in a car crash.
b. Avoid reaching overhead to lift/place a heavy object. Instead, try to get onto a step stool, and carry the object close to your body before you place it on the shelf.
c. Never reach down and across your body. This is the primary mechanism in which most people hurt their backs.
Next up: Body mechanics for lifting, carrying and standing… Stay tuned!