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

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

13. Causes of Back Pain Macrotrauma Microtrauma

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

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