Body Mechanics Education Presented by: [name]

Overview Basic Anatomy Muscle Length Tension Curve Proper Lifting Techniques Golfer’s Maneuver Sit/Stand/Lie Lifting Belts Activities of Daily Living

How do we move? Movement Nerves Back Muscles Back Discs Ligaments Bones/Joints

Muscles From base of skull to tailbone region. Some straight up and down. Some in a diagonal fashion. Are primary movers of lower back. . Muscles – The back contains a very complex sheet of muscles which extend from the base of the skull down to the tailbone region. Some of the muscles run straight up and down, while others are oriented in a diagonal fashion. The muscles are the primary movers of your lower back.

Ligaments Support structure of the body’s joints. Prevent two bones from separating. Still allow appropriate mobility. 2. Ligaments – The ligaments are the supporting structure of the body’s joints. They prevent two bones from separating while still allowing appropriate mobility.

Bones/Joints Vertebrae. One vertebrae meets another - 2 facet joints. This is where back movement occurs. 3. Bones/Joints – In the back the bones are referred to as vertebrae. Where one vertebrae meets another, it creates two facet joints. This is where the movements in the back occurs.

Back Discs Hard outer shell – fluid nucleus. Bending forward fluid tends to go backward. Bending backward fluid tends to go forward. Discs – The discs in the back have a hard outer shell with a more fluid nucleus. They can be thought of as a jelly donut. When we bend forward, the fluid in the disc tends to migrate backwards. The opposite is true for when we bend backwards.

Nerves Originate in the brain. Go down to the toes. Carry messages from brain to rest of body. Allowing movement, sensation, reflexes, etc. Nerves – The nerves originate in the brain and eventually find themselves down to the toes. The nerves carry the message from the brain to the rest of our body to allow for movement of the muscle, sensation, reflexes, etc.

Muscle Length Tension Curve Any muscle in the body, when it is in a stretched position, is not able to exert as much force. If a muscle is a shortened position, again, it is not able to exert as much force. Muscles are designed to function optimally when at a specific length.

Muscle Length Tension Curve When we bend forward at the waist, we are putting some of our lower back muscles on stretch resulting in an inability of these muscles to generate a lot of force. When we twist at the spine, we are putting additional muscles in a position of stretch.

Muscle Length Tension Curve Often we put these muscles on stretch before we perform a lifting activity resulting in a high level of vulnerability. The muscles in the lower back were designed to function optimally with the lower back in a neutral (straight) position.

Proper Lifting Techniques Above shoulder lifting. Floor level lifting. Mid level lift. Push/pull. Ensure, when demonstrating, to relate back to the anatomy and the muscle length tension curve Proper Lifting Techniques 1. Above shoulder lifting – demonstrate the appropriate body mechanics for this lift. 2. Floor level lifting – demonstrate 3. Mid level lift – demonstrate 4. Push/Pull – demonstrate

Golfer’s Maneuver This is a maneuver when the surroundings is such that perfect body mechanics cannot be used By extending one hip it helps to maintain the lumbar spine in a more neutral position, therefore creating the actual flexion at the hip rather than the lower back. This allows the muscles to maintain a neutral position, therefore taking advantage of the muscle length tension curve. Demonstrate – explain when this could be utilized.

Sitting Maintaining lumbar lordosis. Maintaining feet on ground. Proper lower back position. Mini breaks. Explain the importance of maintaining the lumbar lordosis and maintaining the feet on the ground. Explain how the head position cannot be corrected until the lower back positioning is proper.

Standing Increased lordosis will cause facet pain Pelvic Tilting One foot up helps reduce lumbar spine. Mini breaks. Explain how an increased lordosis in standing will cause facet pain. Explain the concept of the pelvic tilting and how it relates to standing. Putting one foot up can help reduce the strain on the lumbar spine. Re-emphasize the concept of mini-breaks.

Lying Correct head positioning is important Improper positioning - ramifications. How to use a pillow. Explain the importance of head positioning. Explain the different positions and their ramifications of those, for example, lying on their stomach will increase the lordosis and put in the neck in an awkward position. Explain how a pillow can be used either between the knees or underneath the knees if lying in a supine position.

Why use lifting belts? Helps stabilize the lumbar spine. Muscles continue to work. Reminds of proper positioning. Support belts are commonly used in industries for all workers. They help to increase the intra-abdominal pressure, therefore acting to help stabilize the lumbar spine. They do not tend to cause you to become reliant as your muscles have to continue to work while you are using the brace. They help to remind us of proper positioning during activities.

Points to consider When wearing a lifting belt:                             Points to consider When wearing a lifting belt: Utilization of proper lifting techniques Proper fitting Ergonomics of workplace

Activities of Daily Living Brushing teeth Child care Making the bed Getting things out of the trunk Driving a car Laundry Doing the dishes Sweeping/vacuuming Getting in and out of bed Mowing the lawn Dressing Relating the concepts of proper body mechanics to ADL’s. For example :

The End Any Questions??