Injury Prevention and Body Mechanics

Original Editor - Kris Porter Top Contributors - Lucinda hampton, Olajumoke Ogunleye, Kris Porter, Kim Jackson and Claire Knott

Introduction

Good body mechanics means using the body’s strength to the best mechanical advantage to do a task efficiently and without injury.

A task does not have to be “heavy” or seem difficult to put us at risk for injury; many injuries occur because of the wear and tear of poor body

mechanics on our bodies over time.

INJURY PREVENTION TIPS

• Design work/tasks that facilitate variety.
• During all loading tasks, avoid a fully flexed spine and rotate the trunk using the hips.
• During lifting, choose a posture to minimize the reaction torque on the low back (stoop, squat, etc), but keep the external load close to the body.
• Consider the transmissible vector: direct external forces through the low back when pulling on a door handle, vacuuming, etc.
• Use techniques that minimize the actual weight of the load being handled.
• Allow time for the disc nucleus to “equilibrate,” ligaments to regain stiffness, and stress on the annulus to equalize after prolonged flexion, and do not immediately perform strenuous exertions.
• Avoid lifting or spine bending shortly after rising from bed
• Pre stress and stabilize the back even during light tasks.
• Avoid twisting and simultaneous generation of high twisting torques.
• Use momentum when lifting awkward placed light loads.
• Avoid prolonged sitting
• Consider the best rest break strategies based on your job demands.
• Practice joint-conserving kinematic movement patterns.
• Maintain reasonable level of fitness.