OT Corner: Body Mechanics for Busy Moms and Dads
By Amy Wagenfeld, Ph.D., OTR/L
Originally printed in January, 2005

Do you ever think, "oh, my aching back," is an expression that was made for you?  
According to a recent statistic, there were 900,000 disabling back injuries reported 
in a single year, and I suggest that the number is probably far higher, as many 
people do not seek medical attention for back problems.   The most common reason 
for back injury is not using proper lifting techniques.  It is really important 
to be aware of proper body mechanics, as the back is the foundation and structure 
upon which the rest of our body relies for balance and support.  Used improperly 
or unsafely, your back may suffer injuries that can literally change your life.  
This month I would like to talk about what is involved in using good, sound body 
mechanics, and suggest some general ways that you can incorporate them into your 
lives.  First of all, as with any medical condition, when in doubt as to any type 
of injury, seek professional help from your primary healthcare provider AT ONCE.

Let's start with some "FAQ's" about body mechanics. 
1.  Namely, what is safe lifting?
Safe lifting involves keeping your back aligned while you lift, maintaining a 
good center of balance, and allowing the strong lower extremity (leg) muscles 
do the actual work of lifting.  Safe lifting also involves some creativity, so 
when possible, pushing, pulling, rolling, or sliding an object, rather than 
trying to lift it.

2.  Why should I use safe body mechanics?
In terms of safe lifting, sound body mechanics keep the back in balance and 
protects you and your back from accidental strain and injury.  Additionally, 
safe body mechanics allow you to perform an activity safely, efficiently, and 
with minimal stress or strain.

3. How can I reduce the risk of back injury?
You can reduce the risk of back injury by staying in shape.  Running after 
triplets (plus) certainly qualifies you for future Olympics participation!  
Avoid slouching, as poor posture puts a strain on the lower back.  How many 
of you just sat up straight?   My students do a visible 'posture check' when 
we talk about risk reduction factors!  Try very hard to consistently use good 
lifting techniques, and do not hesitate to ask for help when you need it.  
We all need to break the 'supermom' (or superdad) cycle, and feel comfortable 
with our own limits.  Finally, maintaining proper body weight does help reduce 
the risk of back injury.

At the risk of sounding preachy, and forgive me if I do, let's spend a couple of 
minutes talking about the 'rights and wrongs' of lifting.  I have prepared simple 
charts discussing the correct and incorrect ways to lift.

The lifting mantra: **Before you lift an object (or child), visualize the move - 
can you safely complete it? **

Correct Body Mechanics involves the following:
1.  BEND YOUR KNEES
Bend your knees, not your waist.  This helps maintain your center of balance 
and lets the strong leg muscles do the lifting.  Keep your pelvis tucked during 
this whole process, as it keeps all three of your spinal curves in balance.

2.  "HUG" THE LOAD
Try to hold the object as close to your body as possible.  Lift your head and 
shoulders first, and with a straight back, gradually straighten your legs to a 
standing position.  Once the lift is complete, keep the load as close to the 
body as possible, to reduce lower back region stress.

3.  AVOID TWISTING
Make sure your feet, knees, and torso are pointed in same direction when you 
are lifting.  Move your feet first when changing direction.

4.  BEND YOUR KNEES TO LOWER THE LOAD
As you begin to lower the object, bend your knees as you begin to lower the 
object that you are carrying, again avoiding bending at the waist, and maintaining 
a 'locked knee' position.  Lower the object slowly and smoothly.

Incorrect Body Mechanics involves the following:
1.  LEG POSITION
Legs are kept close together; therefore your center of gravity is very narrow. 
Legs are stiffly maintained, and bending occurs at the waist, rather than the knees.

2.  BODY TO OBJECT PLACEMENT
The object is kept far from your body, once again throwing off your center of balance.

3.  BODY IS TORQUED
Rather than facing straight on to the object, your body is twisted.  Twisting 
can overload your spine and lead to serious injury.

4.  LOWERING THE LOAD
Knees are locked, and bending movement takes place at waist level, movements are 
fast and jerky.

Protecting yourself from injury is a critical part of not only self-care, but of 
parenting.  When you are in pain, it is very difficult to be your best at pretty 
much anything.  Should you have further questions or concerns, please seek the 
advice of your healthcare practitioner.  And to reiterate, when in doubt, ask for 
help!!!  Again, I welcome suggestions for future columns that are of specific 
interest to you. Have a great month!