Body Mechanics: 5 Things You Need To Know
At some point in their lives, 80% of the adults report back pain to a Chiropractor. There are many risk factors but it all boils down to body mechanics.
Play VideoThere is a high chance that someone has at some point in your life told you to strengthen your back and lift your chin up. While it may have sounded condescending at the moment, there were simply telling you to correct your posture which is the basics of body mechanics. So what is it, really?
What is Body Mechanics?
At some point in their lives, 80% of the adults report back pain. There are many risk factors involved like obesity, weak muscles and making poor lifestyle choices, but it all boils down one thing – body mechanics. Having proper body mechanics will limit your risk of injury and allow your body to function at its peak regardless of other circumstances.
In simple words, body mechanics is the way we move our body while engaged in our daily activities. This includes sitting, standing, sleeping and even lifting or moving an object. Using the body and natural posture correctly is the key to getting things done correctly, as comfortable as possible all the while avoiding injury and strain to any part of the body. The term body mechanics implies that your body is a machine and using it the way it is supposed to – with properly coordinated muscle movements – is going to get you the most out of it.
While it may seem insignificant, these small actions when performed repeatedly in a poor manner lead to injury, muscle stiffness, and fatigue. This is why you feel so tired after sitting on a chair all day – you are doing it wrong. Proper posture and alignment promote optimal balance and allow the body to function at its peak without risking injury. After all, poor posture is the leading contributor to pain and further damage to bones and surrounding ligaments and muscles.
Chiropractors work on both fronts – the lifestyle as well as the body – and help your body heal inside out. Understanding the role of your diet and lifestyle combined with how your body functions allow for an optimal living experience. It’s no easy task, but knowing some basics will help you to understand the fundamentals of body mechanics and help you limit your chances of injury.
5 Things You Need to Know About Body Mechanics
Here are 5 things you need to know about body mechanics which only a chiropractor can tell you:
1. Discs are actually stronger than bones
You may think that the spinal discs in between each bone are like the weak spot in our back. They are after all the source of lots of back problems people face including herniated or bulging discs, but nothing could be further from the truth. In fact, research shows that when your back is in the correct biomechanical position you can put enough pressure on the spine to compress the spine that you will explode the bone before you explode the discs because your discs are that tough.
As long as the bones in the correct position, the discs are actually stronger than the bone surrounding it. They turn problematic when the vertebra move and the discs shift out of position. When that happens, the discs are vulnerable and even bending over to pick a sock will result in you blowing out your back.
2. Bad posture causes headaches
Having a bad posture while sitting, or driving biomechanically put you at risk for headaches. If you are somebody who spends time working over a laptop or computer or watching TV or driving in cars then you are at risk of occipital neuralgia which is when the nerves and muscles in your neck become stiff and fatigued leading to a headache.
People who usually work long hours sitting at desk present with symptoms of occipital neuralgia and chronic pain in the neck. These headaches seem very similar to migraine with pain behind your eyeballs and around your temples but the cause is your pushing pressure or the occipital nerve on the back of your head.
3. Stretched and torn ligaments cause osteoarthritis
Your vertebrae are designed to have a ligament that’s going to allow the vertebra to move and twist but not cause the bones to shear. It is that shearing force that degenerates the disc and causes arthritis. The shearing force causes the ligaments surrounding the vertebra to stretch and tear.
The grinding can also put you at risk for developing osteophyte, which when the bone outgrows a little due to local inflammation like arthritis (osteoarthritis) or tendonitis. The solution in chiropractic care is to move the vertebra back and then re-stabilize the muscles ligaments and tendons.
4. Misaligned hips cause knee pain
Knee pain is another common problem among people and the reason is sometimes not the knee itself, but rather the misaligned hips. You want your pelvis to be perfectly level and the reason is that when you walk your pelvis is going to go back and forth and back and forth.
When the hips are misaligned, they cause you to walk with a slight limp, it may be unnoticeable, but it is there. This limp will eventually wear out your knee joint causing pain in the knee. So, if you are noticing pain in your knee, get your pelvis checked as well.
5. Ribs can also slip out of alignment
Chiropractic care, in recent years, has gain popularity, but does it mean it’s a new science, with little research in t
Did you know that your ribs can actually pop out of position? They absolutely can. I’ve had more people come in with numbness and tingling in their hands or aching down the back of their arm and I’ll feel the back of their spine and you can feel a rib out of position underneath of their shoulder blade.
Once the rib pops out of position it grinds and rubs on the back of your shoulder blade affecting a lot of nerves coming down the back leading to tingling and numbness in your hands. It’s a very common problem and there’s a very simple adjustment to fix it.
Why is it Important to Use Proper Body Mechanics?
Like we have discussed before, body mechanics is using the right posture, muscles for everyday activities. Using proper body mechanics allows you to function at optimal levels all the while successfully avoiding injury, fatigue, and strain. The principles of body mechanics are simple and if you are mindful enough, you can use them in everyday life to avoid issues like back pain, stiff neck, and tiredness after a long day at work.
Using correct mechanics may not come naturally to all, and that’s why I urge you to stay mindful about how you are sitting, standing, and sleeping. It will take some effort in the beginning, but with time, these things will turn into habits. All you need to do is learn the principles and apply them on the go.
How to Apply the Principles of Body Mechanics
While Standing
A large number of people spend at least a few minutes per day standing. It could be in the form of waiting in line at a cash counter or talking to a colleague on your way to their office. Use the following principles of proper body mechanics to minimize the risk of strain or injury. These principles are easy to follow and implement, all you need to do is stay mindful and listen to your own body.
- Be mindful to keep your feet firmly on the ground 12 inches apart.
- Stand on a firm and level ground. For example, if you are going to stand for a long period of time then find level and firm ground to stand on. You can also find something solid to lean on to avoid fatigue.
- Avoid standing in the same position for a prolonged period of time. If you are going to be standing for a while be sure to change positions and move your body around.
- Bring your attention to your body and notice if while standing you feel strain in any particular part of the body. This is an indicator to change position and improve posture.
- Keep your back straight, chest out and shoulders down and relaxed.
- Allow your chin and jaw to be level with the ground in a relaxed position.
While Sitting
Sitting is a big part of one’s daily routine, be it in the form of working on a desk or sitting on a couch watching TV. During these situations sitting in a bad posture will result in strain or fatigue to your back muscles. So, what does proper sitting mean? If you are sitting in your workplace, having an ergonomically sound chair will help. General principles for sitting are the same no matter where you are sitting.
- Sit with your back straight without letting your shoulders hunch down.
- While sitting on a chair, maintain a small space between the back of your knees and the chair.
- Support your lower back with a cushion to keep the back straight.
- Avoid sitting in the same position for a long time – get up and move around.
- Exercise your neck and shoulder muscles from time to time to avoid stiffness.
- If you are using a computer or watching TV then make sure the screen is at the same level as your eyes.
While Sleeping
Ever had a stiff neck due to sleeping in a bad position? I am sure you have. Sleeping takes up almost one-third of our day and how and where you sleep also plays an important role in how you feel after waking up. So how to maintain body mechanics as you sleep?
- Sleep on a firm mattress.
- Sleep on your back or your side and never on your stomach.
- Keep your head elevated at a comfortable height, preferably use a pillow which helps you keep the head aligned with the rest of the body. Avoid using stiff or bulky pillows as elevating the head too much will strain the spine leading to back and neck pain.
- To avoid strain on the spine and lower back, place a small pillow between your knees when sleeping on your side and place the pillow behind your knees when sleeping on your back.
While Lifting an Object
One of the main activities which result in back injuries is lifting an object off the ground and it usually happens not because your back is weak, but because you are positioning your body incorrectly and putting extra strain on the back. Here is how you can follow the principles of body mechanics while lifting or picking heavy objects from the ground.
- Be mindful to keep your feet slightly apart, with one foot in front of the other.
- Make sure you aren’t bending and twisting your torso at the same time.
- Make sure you are facing the object directly and leveraging your knees and hips rather than bending at the waist to pick it up.
- Keep your back straight and bend your knees and lower your hips to hunch down.
- Stand on a firm surface and avoid standing on tiptoes as you lift an object off the ground or off a shelf above you.
- Lift using the strength in your arms and legs muscles and hold it waist level high.
- Use the same mechanics while pushing or pulling an object.
Concluding Thoughts
We discussed some of the things you might not have known about body mechanics as well as how to maintain good posture while sitting, standing and sleeping.
Needless to say, applying proper body mechanics isn’t hard work, it is simply a matter of priority and care. Good health is important for optimal living and if you can avoid an injury, you should make an effort to stay safe.
Maintaining proper body mechanics is vital for your spine health, which is like the backbone of your body, pun indented. I hope I have helped you learn a bit about body mechanics as well as motivated you to start practicing good posture in your life.
If you are interested in knowing more about the benefits of chiropractic care or whether or not it is the right treatment for you, schedule your New Patient Special!
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Body Mechanics:
5 Things You Need To Know
At some point in their lives, 80% of the adults report back pain to a Chiropractor. There are many risk factors but it all boils down to body mechanics.
Play VideoThere is a high chance that someone has at some point in your life told you to strengthen your back and lift your chin up. While it may have sounded condescending at the moment, there were simply telling you to correct your posture which is the basics of body mechanics. So what is it, really?
What is Body Mechanics?
At some point in their lives, 80% of the adults report back pain. There are many risk factors involved like obesity, weak muscles and making poor lifestyle choices, but it all boils down one thing – body mechanics. Having proper body mechanics will limit your risk of injury and allow your body to function at its peak regardless of other circumstances.
In simple words, body mechanics is the way we move our body while engaged in our daily activities. This includes sitting, standing, sleeping and even lifting or moving an object. Using the body and natural posture correctly is the key to getting things done correctly, as comfortable as possible all the while avoiding injury and strain to any part of the body. The term body mechanics implies that your body is a machine and using it the way it is supposed to – with properly coordinated muscle movements – is going to get you the most out of it.
While it may seem insignificant, these small actions when performed repeatedly in a poor manner lead to injury, muscle stiffness, and fatigue. This is why you feel so tired after sitting on a chair all day – you are doing it wrong. Proper posture and alignment promote optimal balance and allow the body to function at its peak without risking injury. After all, poor posture is the leading contributor to pain and further damage to bones and surrounding ligaments and muscles.
Chiropractors work on both fronts – the lifestyle as well as the body – and help your body heal inside out. Understanding the role of your diet and lifestyle combined with how your body functions allow for an optimal living experience. It’s no easy task, but knowing some basics will help you to understand the fundamentals of body mechanics and help you limit your chances of injury.
5 Things You Need to Know About Body Mechanics
Here are 5 things you need to know about body mechanics which only a chiropractor can tell you:
1. Discs are actually stronger than bones
You may think that the spinal discs in between each bone are like the weak spot in our back. They are after all the source of lots of back problems people face including herniated or bulging discs, but nothing could be further from the truth. In fact, research shows that when your back is in the correct biomechanical position you can put enough pressure on the spine to compress the spine that you will explode the bone before you explode the discs because your discs are that tough.
As long as the bones in the correct position, the discs are actually stronger than the bone surrounding it. They turn problematic when the vertebra move and the discs shift out of position. When that happens, the discs are vulnerable and even bending over to pick a sock will result in you blowing out your back.
2. Bad posture causes headaches
Having a bad posture while sitting, or driving biomechanically put you at risk for headaches. If you are somebody who spends time working over a laptop or computer or watching TV or driving in cars then you are at risk of occipital neuralgia which is when the nerves and muscles in your neck become stiff and fatigued leading to a headache.
People who usually work long hours sitting at desk present with symptoms of occipital neuralgia and chronic pain in the neck. These headaches seem very similar to migraine with pain behind your eyeballs and around your temples but the cause is your pushing pressure or the occipital nerve on the back of your head.
3. Stretched and torn ligaments cause osteoarthritis
Your vertebrae are designed to have a ligament that’s going to allow the vertebra to move and twist but not cause the bones to shear. It is that shearing force that degenerates the disc and causes arthritis. The shearing force causes the ligaments surrounding the vertebra to stretch and tear.
The grinding can also put you at risk for developing osteophyte, which when the bone outgrows a little due to local inflammation like arthritis (osteoarthritis) or tendonitis. The solution in chiropractic care is to move the vertebra back and then re-stabilize the muscles ligaments and tendons.
4. Misaligned hips cause knee pain
Knee pain is another common problem among people and the reason is sometimes not the knee itself, but rather the misaligned hips. You want your pelvis to be perfectly level and the reason is that when you walk your pelvis is going to go back and forth and back and forth.
When the hips are misaligned, they cause you to walk with a slight limp, it may be unnoticeable, but it is there. This limp will eventually wear out your knee joint causing pain in the knee. So, if you are noticing pain in your knee, get your pelvis checked as well.
5. Ribs can also slip out of alignment
Chiropractic care, in recent years, has gain popularity, but does it mean it’s a new science, with little research in t
Did you know that your ribs can actually pop out of position? They absolutely can. I’ve had more people come in with numbness and tingling in their hands or aching down the back of their arm and I’ll feel the back of their spine and you can feel a rib out of position underneath of their shoulder blade.
Once the rib pops out of position it grinds and rubs on the back of your shoulder blade affecting a lot of nerves coming down the back leading to tingling and numbness in your hands. It’s a very common problem and there’s a very simple adjustment to fix it.
Why is it Important to Use Proper Body Mechanics?
Like we have discussed before, body mechanics is using the right posture, muscles for everyday activities. Using proper body mechanics allows you to function at optimal levels all the while successfully avoiding injury, fatigue, and strain. The principles of body mechanics are simple and if you are mindful enough, you can use them in everyday life to avoid issues like back pain, stiff neck, and tiredness after a long day at work.
Using correct mechanics may not come naturally to all, and that’s why I urge you to stay mindful about how you are sitting, standing, and sleeping. It will take some effort in the beginning, but with time, these things will turn into habits. All you need to do is learn the principles and apply them on the go.
How to Apply the Principles of Body Mechanics
While Standing
A large number of people spend at least a few minutes per day standing. It could be in the form of waiting in line at a cash counter or talking to a colleague on your way to their office. Use the following principles of proper body mechanics to minimize the risk of strain or injury. These principles are easy to follow and implement, all you need to do is stay mindful and listen to your own body.
- Be mindful to keep your feet firmly on the ground 12 inches apart.
- Stand on a firm and level ground. For example, if you are going to stand for a long period of time then find level and firm ground to stand on. You can also find something solid to lean on to avoid fatigue.
- Avoid standing in the same position for a prolonged period of time. If you are going to be standing for a while be sure to change positions and move your body around.
- Bring your attention to your body and notice if while standing you feel strain in any particular part of the body. This is an indicator to change position and improve posture.
- Keep your back straight, chest out and shoulders down and relaxed.
- Allow your chin and jaw to be level with the ground in a relaxed position.
While Sitting
Sitting is a big part of one’s daily routine, be it in the form of working on a desk or sitting on a couch watching TV. During these situations sitting in a bad posture will result in strain or fatigue to your back muscles. So, what does proper sitting mean? If you are sitting in your workplace, having an ergonomically sound chair will help. General principles for sitting are the same no matter where you are sitting.
- Sit with your back straight without letting your shoulders hunch down.
- While sitting on a chair, maintain a small space between the back of your knees and the chair.
- Support your lower back with a cushion to keep the back straight.
- Avoid sitting in the same position for a long time – get up and move around.
- Exercise your neck and shoulder muscles from time to time to avoid stiffness.
- If you are using a computer or watching TV then make sure the screen is at the same level as your eyes.
While Sleeping
Ever had a stiff neck due to sleeping in a bad position? I am sure you have. Sleeping takes up almost one-third of our day and how and where you sleep also plays an important role in how you feel after waking up. So how to maintain body mechanics as you sleep?
- Sleep on a firm mattress.
- Sleep on your back or your side and never on your stomach.
- Keep your head elevated at a comfortable height, preferably use a pillow which helps you keep the head aligned with the rest of the body. Avoid using stiff or bulky pillows as elevating the head too much will strain the spine leading to back and neck pain.
- To avoid strain on the spine and lower back, place a small pillow between your knees when sleeping on your side and place the pillow behind your knees when sleeping on your back.
While Lifting an Object
One of the main activities which result in back injuries is lifting an object off the ground and it usually happens not because your back is weak, but because you are positioning your body incorrectly and putting extra strain on the back. Here is how you can follow the principles of body mechanics while lifting or picking heavy objects from the ground.
- Be mindful to keep your feet slightly apart, with one foot in front of the other.
- Make sure you aren’t bending and twisting your torso at the same time.
- Make sure you are facing the object directly and leveraging your knees and hips rather than bending at the waist to pick it up.
- Keep your back straight and bend your knees and lower your hips to hunch down.
- Stand on a firm surface and avoid standing on tiptoes as you lift an object off the ground or off a shelf above you.
- Lift using the strength in your arms and legs muscles and hold it waist level high.
- Use the same mechanics while pushing or pulling an object.
Concluding Thoughts
We discussed some of the things you might not have known about body mechanics as well as how to maintain good posture while sitting, standing and sleeping.
Needless to say, applying proper body mechanics isn’t hard work, it is simply a matter of priority and care. Good health is important for optimal living and if you can avoid an injury, you should make an effort to stay safe.
Maintaining proper body mechanics is vital for your spine health, which is like the backbone of your body, pun indented. I hope I have helped you learn a bit about body mechanics as well as motivated you to start practicing good posture in your life.