Take a “Load Off” at Work An overview of Posture and Body Mechanics

1. Take a “Load Off” at WorkAn overview of Posture and Body Mechanics St. Luke’s Regional Medical Center And St. Luke’s  Idaho Elks Rehabilitation Services “Teaming up for a Safer Workplace” Scott Billing, P.T., M.P.T., C.E.A.S., F.C.A.S Director of Occupational Rehabilitation

2. Winning with Back Safety • Do the math • Position X Force X Repetition = Risk • Take a load off at work •  forces through the spine,  spinal strength OR • Body Mechanics X Conditioning X Health= Safety • Make your back work for you

3. Do the mathDecrease the Risk for Cumulative Trauma Position X Force X Repetition _______ = Risk

4. E R G O N O M I C S

5. Back Injuries • Most back injuries result • not from a single traumatic event • from the cumulative effect of repeated activities or trauma • The spine is a strong supportive structure. • It consists of a series of bones (vertebrae) that are separated by discs. • The spinal cord and nerves run through the center of these protective bones

6. Position • Disc pressures based on position • Applicable to spine in general

7. Position (sustained) • Posture (sustained force) • Sitting at work station • Talking on phone • Watching a movie • Sleeping on mattress

8. Position:Who’s the weakest link? • The weak link in the chain • Everyone has a weak link—where’s yours? • Redistribute force via posture

9. Force

10. Repetition • Repeated Tasks (wear and tear) • Athletics • Work (keyboarding) • Body mechanics with lifting • Exhaustive Adaptive Potential (EAP)

11. Conditioning X Body Mechanics X Health __________ = Safety  forces through the spine  spinal strength Take a load off at work OR

12. Conditioning: (creating support) • Concrete (fixed) • Vertebrae • Ligaments • Discs • Cables (adjustable) • Muscles • Strength • Endurance • Flexibility

13. Macrotrauma Microtrauma Causes of Back Pain

14. Microtrauma(repeated small injuries) • Posture (sustained force) • Sitting at work station • Sleeping on mattress • General Health: • Poor strength & flexibility • Poor physical fitness (inc weight, diet, smoking)

15. Microtrauma(repeated small injuries) • Repeated Tasks (wear and tear) • Athletics • Work (keyboarding) • Body mechanics with lifting • Exhaustive Adaptive Potential (EAP)

16. Macrotrauma • Accidents • Single, large forces • Best Treatment? • Prevention

17. Poor Body Mechanics • Forward Bending • Twisting • Load far from body • To Correct • Keep load close to body • Pivot don’t twist • Bend knees • Test the load

18. Common Back Disorders • Disc Strain or Bulge • Acute Strains and Sprains • Postural Strains and Sprains • Joint Stiffness • Osteoarthritis

19. Balance is the Key • Spine supports weight like a pillar • Spine must work against gravity to support a top heavy structure • Normal spine has 4 gentle curves • Absorb shock • Provide flexibility • Flat Back Vs. Sway Back

20. Prevention • Physical Fitness and Exercise • Practice Good Posture and Body Mechanics • Nutrition • Stress Management • Rest • Smoking

21. PreventionPosture Sitting • Don’t • Slump-sit • Lean forward and downward to reach for or look at your work • Sit for long periods of time without getting up

22. PreventionPosture Sitting • Do • Sit close to your work • Sit in a chair that is low enough to place both feet on the floor • Have a chair that supports your back • Maintain good sitting posture while driving

23. PreventionPosture Standing • Don’t • Stand in one position too long • Stand with knees locked, stomach muscles relaxed • Stand bent forward at the waist or neck with your work in a low position

24. PreventionPosture Standing • Do • Elevate or incline the surface for precision work • Put one foot up and change often when standing for long periods of time • Change positions frequently • Stand on a cushioned mat

25. The Power Position

26. Body Mechanics • Don’t • Twist while lifting • Bend you back forward while lifting • Carry objects in a bent-over position • Do • Interrupt stressful positions frequently

27. Body Mechanics • Team work for heavy loads • Size up the load. Get help if it is too heavy. • When 2 people are carrying a load, one should act as the leader • You can push 2x as much as you can pull

28. Body Mechanics • General Lifting Rules • Keep head high, chin tucked in and back in a “power position” • Keep back slightly arched while lifting • Keep weight close to body and stand up straight with the weight • Maintain a wide, balanced base of support

29. Body Mechanics • Purposes: • Distribute Gravity’s forces • Decrease torque

30. Distribute Gravity’s Forces • Maximize return of gravity to earth • Minimize absorbed forces to body • Minimize asymmetries

31. Distribute Gravity’s Forces Who’s the weakest link? • The weak link in the chain • Everyone has a weak link—where’s yours? • Redistribute force via posture

32. Torque • Torque: force & lever • Torque acts at joints (breakpoint) • Muscles help minimize torque

33. Don’t get torqued Force = Weight X Lever Arm “the invisible lift”

34. The Power Position

35. Power Position Pelvic Brace Big Base of Support Object close to body General Lifting Rules

36. General Lifting Rules (cont.) • Bend your knees • Lift with legs • Lift in a smooth controlled manner • Pivot don’t twist

37. General Lifting Rules (cont.) • Break large loads into small bundles • Avoid straining • Push don’t pull

38. Teamwork for Heavy Loads • Size up the load • Get help • One person should act as the leader • Remember you can push 2x what you can pull

39. Health • Previous injury • (inner-core timing delay) • Smoking • absorption of oxygennutrition • Diet • Weight • 1 lb of body weight  knee force X 7

40. Special Thanks and Questions • Diane Lee, PT for use of some images and slides • Spineuniverse.com • Webshots.com • The Saunders Group Inc. • Up Next . . . Back Strengthening and Stretching