Many people experience back pain and discomfort, especially after long hours of working behind a computer or doing strenuous physical activities. Though there are physical therapy services that will help alleviate pain, being aware of body mechanics can help prevent discomfort before it begins.

What Is Body Mechanics?

The term pertains to the ways you move as you perform your regular activities, including standing, sitting, lifting, bending, and sleeping. Not moving correctly when doing these activities may subject the spine to abnormal pressures over time and lead to injury and deterioration of spinal structures. Having proper body mechanics all starts with maintaining a good body posture to keep the spine in a neutral position.

How to Foster Healthy Body Mechanics With Proper Posture

Standing

Improve your stance. Correct standing posture involves placing your feet hip distance apart and keeping pelvis level front to back (not tilted forward or backward). The chest should be lifted, and shoulders pulled down and back as if aiming them toward your back pockets. Also, lift your head keeping your chin level with the ground and your jaw relaxed. A more simple technique is to lift the crown of your head as if a string is attached to the top of your head and lifting you up.  This helps you to engage the correct postural muscles from your feet up to your neck without thinking of each individual area of the body.  Avoid standing in one position for long periods. If possible, lean on firm support to prevent fatigue. 

Sitting

Proper sitting posture involves placing your buttocks at the back of the chair while keeping some space between the back of your knees and the seat. Your feet should be flat on the floor, and your knees should be bent at a 90° angle. Lift your chest and pull your shoulders back. If you spend long hours sitting, your chair should have lumbar support to assist your back. If your chair doesn’t have this feature, you can use a rolled towel and place it between your lower back and the chair.  Sitting on a gym ball, as pictured, can help you strengthen the proper muscles while maintaining good posture.

Sleeping

The wrong sleeping position can cause back pain that may need physical therapy treatments to alleviate. To avoid experiencing back pain in the morning, don't sleep on your stomach or with your head rested too high on a big pillow. Both sleeping positions cause pressure on the spine. The side and back are the best positions for your spine. Placing a cushion between the knees if you’re sleeping on your side or under the knees if you’re sleeping on your back could help ease the pressure during the night.

If you need physical therapy to alleviate back pain and other types of back discomfort, Hands-On Health Massage and Physical Therapy in High Point, NC, has provided premium whole-body health services since 2003. Practitioners Malia Grimes, physical therapist and massage therapist, and Tonya Younts, massage therapist, can help you with pain and stress management. Call (336) 906-2040 or visit their website to schedule an appointment.