I tell patients to use proper body mechanics all of the time. But it’s really hard to explain exactly what that actually means. If you really want to understand it, going to “back school” with a licensed physical therapist is probably the best way. However, I will try to lay out some of the basics elements of proper body mechanics here to get you started on the right foot.
The spine is the backbone of our body—literally and figuratively. It supports our frame, protects the spinal cord, and participates in almost every kind of movement. Improper body mechanics can increase risk of spinal injuries, chronic pain, and long-term issues. By developing good habits, you can help protect your spine and minimize the risk of injury.
1. Proper Posture While Sitting
One of the most common culprits of spinal strain is poor posture during prolonged sitting. To maintain a healthy spine:
• Sit upright with your back straight and shoulders relaxed.
• Ensure your chair provides sufficient lumbar support. There are lots of ways to do this. Find one that works for you.
• Keep your feet flat on the floor, and avoid crossing your legs.
A good practice is to adjust your workstation ergonomically, ensuring your screen is at eye level and your keyboard is at a comfortable height.
2. Safe Lifting Techniques
Improper lifting is a leading cause of back injuries. Follow these steps:
• Bend your knees, not your back. This is a bit of an exaggeration. It’s almost impossible to lift heavy objects without engaging your spine. However, the point it makes is valid. Don’t just life with your back. You’re much less likely to injure yourself if you are using your legs to help you lift.
• Keeping the object close to your body reduces the mechanical leverage on the spine to reduce strain.
• Avoid bending and twisting your torso at the same time—turn your whole body with your feet instead. A good rule of thumb is, when lifting, keep your nose between your big toes.
Practicing these techniques can reduce the risk of sudden injuries like herniated discs or muscle strains.
3. Walking and Standing Posture
Standing and walking with poor posture can place undue stress on the spine as well. Aim to:
• Stand tall with your head aligned over your shoulders and hips. There’s no advantage to overextending your shoulders or your head backwards. And leaning forward can make it harder and harder to stand up straight over time. But Your goal should be to keep the alignment of the core as straight up and down as possible. Not forward. Not backwards.
• Engage your core muscles to support your lower back.
• Walk with even strides and avoid slouching.
Proper alignment ensures balanced weight distribution and reduces wear on the spine over time.
Why It Matters
Incorporating proper body mechanics into daily life prevents discomfort and protects against long-term spinal issues. Whether you’re at a desk, on the move, or lifting objects, mindfulness about your posture can significantly impact your overall health.
By understanding and practicing these techniques, you can maintain a healthy, pain-free spine for years to come.
Illustration below provide visual guides to some of these principles:i
