Body mechanics illustrate the way your body moves during daily physical activities. It's important to use proper mechanics to prevent injury or harm to the neck and back. Body mechanics can be corrected by consciously practicing good form when standing, walking, and sitting, in addition to performing other natural movements and behaviors. Mayo Clinic Medical Editors comment that a strong stable spine comes from practicing good posture; when you stoop or slouch it causes ligaments and muscles to use great effort to keep your body balanced. There are several different ways to ensure that you maintain good body mechanics as well as improve bad body mechanics.
Step 1
Practice sustaining good posture by pulling your shoulders back and lifting your chest when standing or sitting. Pull in your abdomen and balance your weight on both feet.
Step 2
Stand with your feet apart and facing forward. Avoid standing for long periods at a time. Instead, frequently change positions and stretch as often as you can.
Step 3
Sit with your rear to the back of the seat. Always keep your feet flat on the ground with legs bent at a 90-degree angle. While sitting, demonstrate good posture by keeping a straight back versus slouching.
Step 4
Walk in an upright position and lift your chin until its level with your jaw. If possible, try to walk on firm level ground to maintain good balance.
Step 5
Sleep on your side or back when in bed; lying on your stomach can cause the spine to arch. Select a firm mattress to sleep on for better back support.
Step 6
Lift objects with your feet at least shoulder width apart. Always squat and use your legs when picking up objects and never lift with your back or bend at the waist.
Step 7
Push and pull items with your entire body. Focus on keeping your back straight during these movements to prevent strain on the spine.
Tips and Warnings
- Consider performing shoulder squeeze and chin tuck exercises two to three times daily to help with correcting posture. See Reference section for an explanation of exercises.
