Body mechanics is about how joints, bones and muscles work together to produce human movement. Mechanics can be performed optimally or poorly. The optimal way to move considers gravity’s pull on your joints and muscles. When not in balance with gravity, mechanics become poor, leading to muscular tension. Proper mechanics can be even more imperative for the spine, which has many joints and curves. Because of the spine’s complexity, learning balanced posture and functional movement will help to keep the back healthy and strong.
Standing
When considering gravity’s vertical pull, there is an ideal way to stand. This posture will keep your back safe. Look at your spine from the side in a mirror, the ears, shoulders, hips, knees, and ankles should all be lined up. There should be an “S” curve in the spine. The upper and mid-back should be slightly round and the lower back and neck should be more arched. When the spine starts to deviate from this neutral position, gravitational forces can drive muscles to work insufficiently.
Sitting
The “S” curve won’t be as pronounced when sitting and the back will be flatter. However, there is a tendency to slouch over, rounding the spine excessively while sitting. In this position, the back muscles are over-stretched and the spine has little to no support. Gravitational pull is now putting more stress on certain vertebrae because they aren’t evenly stacked, creating an unsafe position. Over time, excessive sitting in a compromised position can cause pain in the lower and upper back.
Walking
Moving around can be trickier than standing or sitting. Often, the foot leads, putting stress on the lower back. If the head juts forward, it places stress on the neck and shoulders. Both of these initiation mechanisms aren't ideal for back safety. The spine should maintain the same relative posture as when standing. The hips should swing, making tiny figure eights, mobilizing the lower back. When taking a step, the center of gravity moves over the base of support. There is a moment of falling before the foot catches as a reflex. The mechanics of walking is a series of controlled falls.
Bending Forward
When bending forward to pick up an object, consider the weight of the object. If the object is very light, such as a piece of paper, bending your spine and hips are ideal. The heavier the object, the more you will want to rely on your legs. Bending the knees, hips and ankles while remaining more upright in the trunk keeps the spine stabile, supported and safe.
Sleeping
Sleeping on your back or side is most ideal for your back. In some cases the lower back or lumbar can be excessively arched when lying supine, making back muscles tense. Placing a pillow under the knees will raise the legs, acting as a weight to help anchor the lower back. Placing a pillow between your knees when side sleeping will help to eliminate torque placed on the pelvis and sacrum. Noticing how you perform daily tasks with the help of these suggestions will keep your back more supported and safe.
