Poor body mechanics is among the most common causes of back injuries, states the Fox GERI Geriatric and Research Institute. Proper body mechanics for backs involves using a healthy posture during physical activities. Maximize effort from your strongest body parts, such as your legs, while minimizing effort from weaker parts. Using proper body mechanics protects your back by keeping your spine in alignment. Strong abdominal and back muscles are essential for healthy body mechanics.
Standing
The proper body mechanics while standing help minimize stress on your spine. Stand with your feet apart. Tuck your tailbone in, and tilt the top of your pelvis slightly forward, to form a small hollow in your lower back. Elevate your ribcage and pull your shoulders back. Avoid standing in one position for a long period of time. Changing your position as often as possible helps increase circulation and decreases muscle fatigue, states the Orthopedics International website. Stand on a firm and level surface whenever possible. Lean on a solid support during prolonged standing periods.
Sitting
Keep your chest out and shoulders back while seated. All three curves of your spine should be present, and your buttocks should touch the back of your chair. Distribute your body weight evenly on both hips, and place your knees level with or slightly above your hips with your feet flat on the floor. Avoid sitting in the same position for more than 30 minutes, notes the Cleveland Clinic. Rest your elbows and arms on your chair or desk, and keep your shoulders relaxed. Do not twist at the waist while seated. Stand up by moving to the front of the chair and straightening your legs, but avoid bending forward at the waist.
Lifting
Place the weight of objects that you lift, and the force needed for lifting, on your buttock and leg muscles. Take a wide stance and gain a firm footing before lifting heavy objects, such as items that are over 30 lbs. Maximize your leverage by bending at the knees and hips to lower your body next to the object. Keep your back straight, and do not bend forward at the knees or keep your knees straight. Tighten your abdominal muscles, and lift the object using your leg muscles by straightening your knees. Avoid jerky movements as you move into an upright position. Hold items close to your body with bent arms while keeping your stomach muscles tight.
Lying Down
Lie down in positions that allow you to maintain the normal curves of your back. The Orthopedics International website recommends sleeping on a firm mattress on your side, or on your back. Place a pillow between your knees when sleeping on your side, or under your knees when sleeping on your back. Use a pillow that does not elevate your head too much. Avoid sleeping on your stomach, or on your side with your knees drawn up to your chest.
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