The Significance of Body Mechanics and Posture plus Simple Exercises to Maintain Good Posture11/8/2023 Written By: Vivian BenjaminClinical pain such as back pain is generally linked with poor posture and body mechanics. This symptom contributes to the increasing number of musculoskeletal disorders globally. Back pain is the most common occupational health issue for healthcare workers and office workers.
When I was training to be a nurse my lecturers always emphasize the importance of practising body mechanics, while dealing with patients. That is because nurses perform many physical tasks that expose them to spinal illness and musculoskeletal impairments. Nonetheless, sometimes when you are working with patients you may not be able to constantly implement body mechanics. As a result, most healthcare workers develop musculoskeletal disease, which affects their occupations. According to the British Health and Safety Environment, musculoskeletal impairments contribute to approximately 37% of occupational hazards and a 29% of reduction in working hours in 2019. In developed countries for instance; US, UK and Canada the annual medical cost to treat the musculoskeletal disorder is more or less $171 million. What is Ergonomics Ergonomics comes from the Greek words “ergon” and “nomos, " meaning work and law. It is a study of the workers and the working environment. Ergonomics focuses on the psychological and physiological impact of working conditions on the human environment. Presently, the significance of a safe working environment has been promoted throughout all fields of occupation, to ensure reduction in musculoskeletal impairments. The utilization of ergonomics in every workplace can decrease the chances of injuries, increase work satisfaction and improve productivity therefore; safeguarding an individual’s physical and mental health. Explaining Body Mechanics and Posture So, what is posture and body mechanics? How does these impact your life? Body mechanics is defined as the coordinated effort of the nervous system and musculoskeletal systems to sustain posture, balance and body alignment in everyday life. In addition to that, it also involves how you sit, stand, lift, bend, carry and sleep. The inappropriate practice of body mechanics can lead to spinal, joint, muscle and ligament injuries. There are three main concepts of body mechanics, which are posture, the base of support and centre gravity and muscle groups. 1. Posture Proper posture aids your body to walk, stand, sit down, and sleep. There are numerous methods to practice a good posture. To illustrate, while you are in a seated position, to support your spine you can place a rolled towel behind your lower back. In a standing position, make sure you stand straight with your ears, shoulders, hips and ankles in alignment with each other. While sleeping, you want to make sure to support your spine by placing your legs in between a pillow. When you walk make sure your head is up, with your chin parallel to the ground and ears aligned above your shoulders. Focus on lengthening your back and avoid slouching, hunching or leaning forward. Keep your shoulders down and gently swing your arms back and forth. 2. Base of Support and Centre of Gravity Practice widening your base of support by placing your feet and shoulder apart before lifting, pulling or pushing. Similarly, make sure to place one foot slightly in front of the other to maintain balance. When you carry an object keep them close to your body to ensure your centre of gravity matches the object’s centre of gravity. 3. Muscle groups Utilize your large muscles in the arms, legs and torso when you need to perform lifting tasks. If you need to pick up a box from the floor, it would be safer to squat down and use your legs to bring yourself upright rather than bending over. Bending over to lift heavy objects can damage your spine. Avoid twisting your body when you bend to pick up an object. 5 Simple Exercises for Good Posture Right posture helps you develop flexibility, strength and balance in your body. Moreover, proper posture lowers the damage to the musculoskeletal system. There are simple exercises you can practice at home to maintain good posture. However, avoid these exercises if you have knee or pelvic injuries, or any acute or chronic diseases and are pregnant. Balasana/ Child Pose This exercise stretches your spine, gluteal muscles and hamstrings. The benefits of this exercise are it produces a calming and soothing effect on the brain, regulates your breathing, improves your mood and keeps you grounded in the present. Method 1. Sit down in a seiza position (sitting down on your folded legs). Make sure your knees are apart, roughly in line with your hips. 2. Fold forward at your hips and place your hands out in front of you. 3. Sink your hips down toward your feet. 4. Gently place your forehead on the floor. Keep your arms extended. 5. Inhale deeply into your lower back and relax in this pose for 5 minutes. 6. To finish, exhale and roll up slowly, returning to a sitting position. Uttanasana/ Forward Fold This exercise stretches your spine, hamstrings, gluteal muscles, hips and legs. The benefits of this exercise are it strengthens the leg, thighs and knees, calms the mind, improves digestion, and boosts kidney health. Method 1. Stand straight with your toes on the ground and feet apart. 2. Place your hands on the hips and fold forward. 3. Release your hands to the floor. Bend your knees slightly, soften your hip joints and lengthen your spine. 4. Tuck your chin into your chest and allow your head to fall. 5. Remain in this position for a minute. Cat/Cow Pose This exercise improves blood circulation, encourages mobility and loosens up the tightness in the back, hips and gluteal muscles. Method 1. Stand with your feet about hip-width apart, with a slight bend in your knees. 2. Extend your hands in front of you or place them on your thighs. 3. Lengthen your neck and bring your chin toward your chest, and round your spine. 4. Then look up, lift your chest, and move your spine in the opposite direction. 5. Hold each position for 5 breaths at a time. 6. Continue this movement for a few minutes. Adho Mukha Svanasana/ Downward Dog pose This is a forward bend exercise to rest and balance your body. It helps strengthens the upper body, arms, and shoulders, improves blood circulation and relieves back pain. Method 1. Lie with your stomach on the floor and press your hands as you tuck your toes under your feet and lift your heels. 2. Lift your knees and hips upward to bring your sitting bones toward the ceiling. 3. Bend your knees slightly and lengthen your spine. 4. Keep your ears in line with your upper arms and tuck your chin into your chest. 5. Press firmly into your hands and keep your heels slightly lifted. 6. Remain in this position for one minute. Gluteal Squeeze This exercise not only maintains good posture but also strengthens the gluteal muscle and relieves lower back pain. Method 1. Lie down on your back and bend your knees. 2. Keep your feet about a foot away from your hips. 3. Rest your arms alongside your body with your palms facing down. 4. Breathe out as you bring your feet closer to your hips. 5. Hold this position for 10 seconds and then move them further away from your hips. 6. Continue this movement for one minute. All in All Presently, many people are developing musculoskeletal injuries because they don’t practice proper body mechanics and posture while working. Simple lower back pain can cause damage to your body if left untreated. The holistic intervention focuses on treating and preventing an illness. While we live in a busy world, focusing to practice proper body mechanics and posture can be a daunting task. Nevertheless, you must protect your body’s architecture. There are some simple exercises you can perform to maintain good posture and easy tips to practice body mechanics at work. I hope you take these inspirational tips to better nourish your health and well-being. Share in the comment section about your knowledge of body mechanics and posture and if you find this article useful. I would love to know about your journey in the holistic world. References 1. Sonia S et al (2023); A New Instrument for Assessing Work-Related Body Mechanics and Strain in the General Population; The Journal of Pain; 24(2): 237-250. 2. Temitayo S et al (2023); Ergonomics Postural Risk Assessment and Observational Techniques in the 21st Century; Science Direct ;217: 1335-1344. 3. Mona A et al (2022); Relationship between back pain with nursing activities and the use of body mechanics among nurses working in hospitals; Journal of Nursing; 9(1):119-144.
2 Comments
Philo
13/8/2023 12:53:51 pm
A very useful article with many techniques for all working people explained by the author in a simple way. Although I may not be able to do all the exercises, I will try at least two or three in my daily life. Thanks to the author and God bless.
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Vivian Benjamin
13/8/2023 03:15:27 pm
Thank you for the comments Philo. Hope you enjoy doing the exercises. Take care. :)
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