A major focus of physiotherapy is an evaluation of body mechanics. Poor body mechanics are a possible cause of many injuries. Improving your body mechanics is one easy preventative measure you can take to keep your back and neck healthy. Body mechanics involves postures taken while lying down, sitting, standing, and while moving. Before you try anything on your own, consult a licensed physiotherapist, or physical therapist, who will be able to analyze your individual situation.
Lying Down
When you lie down, make sure your spine stays in a relatively neutral and straight position. Once you're on your back, place a small pillow under the knees to take pressure off the back. When on your side, place a larger pillow between the legs to maintain the natural distance between your legs. Try to avoid laying on your stomach for extended periods, as keeping the head turned to one side places the neck at risk for injury. Also make sure that the number of pillows and type of pillow used does not place the neck in a position that forces your chin closer to your chest than it is normally while standing.
Sitting
Your mom has probably told you not to slouch in your chair, and there is good reason for it. Slouching places excessive pressure on your spinal discs, leaving them prone for slipping, or herniation. It also overstretches the ligaments in your back which help maintain proper back mechanics when you lift things. If you are sitting for long periods and have difficulty maintaining the posture on your own, use a small rolled-up hand towel in the lower back to help maintain the natural curvature. Also try to avoid sitting in positions that are not symmetrical, such as sitting on your foot or sitting with your legs crossed.
Standing
Cashiers and teachers often note pain in the back related to long periods of standing in place. It is important to change any position at least a few minutes every hour to prevent stress on the ligaments, tendons, and muscles. Simply walking around can relieve this strain. If that is not possible, get a small footstool and place on foot up on it. This will remove the stress from the back and move it to the hip of the foot that on the ground. Change which foot is on the stool as needed.
Bending Over
Poor bending mechanics is often a culprit for back injury, especially when that same person also prefers to sit with a slouched posture. Avoid bending over at the back to reach the floor. Instead, try bending at the knees squatting down when trying to lift a heavy item. If lifting something fairly light, use a golfer's lift, which is bending over at the hips by lifting one leg up behind you.
Other Considerations
Avoid rotation and pivot movements when performing repetitive activities or lifting items. Rotation places significant strain on back structures, which may lead to a severe injury. Instead, turn the entire body by moving the feet or rearrange the activity so that rotation is not necessary. Also avoid activities that require long periods of looking up or having the arms raised overhead. These activities can strain neck and shoulder structures. Instead, get on a ladder or stool to bring the activity to shoulder level.
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