1. Annual Compulsory Education
Body Mechanics
Annual Compulsory Education

2. Learning Objectives Be able to define body mechanics
Increase your understanding of the importance of good body mechanics
Explore common causes of back injuries
Increase your understanding of the basic principles of body mechanics
Apply the principles of body mechanics to prevent injury

3. Defining body mechanics
The way you use your body when lifting, standing, sitting, and lying down
How your muscles, bones, & other parts of your body work together to help you work in a safe manner
Used to describe good body position, balance, & movement

4. Why are body mechanics important?
Protection from injuring yourself &/or other individuals
Reduces fatigue
Reduces strain on your spine
Maximizes body strength
Uses your core muscles which give you stability

5. Causes of back injury Sedentary lifestyle Extra abdominal weight
Smoking
Poor nutrition
Poor posture
Improper lifting
Improper body positioning

6. The musculoskeletal system: What you need to know
The muscles around your back keep your back supported, balanced, & able to move
 They are short muscles & are not good for lifting
The muscles in the stomach, bottom, & upper legs are long & strong
 They are the most important muscles for lifting

7. The musculoskeletal system: What you need to know
The arm and shoulder muscles are of medium length & have medium strength
 Men have stronger arm & shoulder muscles
 Men are more at risk than women as they sometimes lift things with their arms rather than with the long, stronger muscles in the legs, stomach, & bottom
All the muscles used for lifting in the body are under our control

8. Basic Principles At waist level or slightly below
Maintain a proper posture at all times
Work at a comfortable height
At waist level or slightly below
Bend at the knees &/or hips
Keep you back straight
Avoid stretching, twisting, or reaching
Use a pivot turn
Try to use smooth movements
Set your muscles before the task
Use big muscles to raise your body to a standing position

9. Standing Posture & balance

10. Standing Posture & balance
Stand with feet flat on the floor & shoulder width apart
Divide your weight evenly on both feet
Bend your knees slightly over mid foot
Arms relaxed at the sides
Keep your back straight, tighten your stomach muscles
Head up, eyes are straight ahead
Poor Posture
Good Posture

11. Sitting posture

12. Sitting posture & balance
Head up & eyes forward
Chin tucked slightly inward
Weight is balanced on “sitting bones”
Arms resting in lap
Hips towards the back of the chair
Chair should support the curve of the back
Upper legs horizontal to the floor & resting on the chair seat
Knees level with thighs, or slightly lighter
Feet flat to the floor or resting on a foot rest

13. Lifting B.A.C.K. B – Base (wide & one foot ahead of the other)
A – Abdominal Muscles
C – Close to body
K – Knees bent
Keynote: Get help when the object is heavy & try not to bend your knees past the end of your toes

14. When Lifting remember Maintain good posture at all times
Do not bend at the waist
Lower your body by bending your knees & hips, while keeping your back straight
When changing directions, use a pivot turn. Do not twist.
Raise your body to a standing position by using your upper legs, stomach, and buttock muscles. Keep your back straight.
Do not lift items higher than shoulder height. Get a stool to get items down from a high shelf.

15. Moving a cart Always push the cart from behind & walk forwards
Stand behind the cart with your head looking forward & shoulders pulled back
Grab hold of the cart with both hands placed shoulder width apart; wrists should not bend or move
Arms are straight with a slight bend at the elbows
Upper body is tightened & stomach muscles are tight
Cart is pushed with your legs, keeping the spine in a straight position

16. Putting heavy items on a cart
Stand facing the object that needs to be moved
Feet are shoulder width apart
Hold object on both sides, elbows kept close to the body
Knees are slightly bent & when the object is picked up, your legs are doing the work
To move the object over to the cart, move your feet instead of twisting your back

17. Moving Items from low cupboards/shelves on a cart
Get down into a squatting position so you can see the items that you need to move
Loading Cart into the Elevator
Push the cart from behind & walk forward into the elevator
This will prevent the need to lift the cart
To get off the elevator, walk around to the other side of the cart & push the cart of the elevator as you walk forward

18. Squirting & mopping
Apply slow constant pressure to the trigger; then fully release the trigger. Repeat as necessary.
Mopping/Sweeping
Keep mop close to the body & move your weight from side to side
Keep your back/spine straight
Tighten abdominal & buttock muscles
Concentrate on keeping a straight spine/back position throughout the process

19. mopping Emptying the Mop Pail
Standing facing the side of the mop pail, feet shoulder width apart & moving weight from side to side while moving the handle
Back remains in a straight upright position
Emptying the Mop Pail
Stand beside the pail, hold on to the pail handle with one hand, using the other hand to hold on to the bottom of the pail
Move your weight from one leg to another as you empty the bucket into the drain
Once the pail is empty, move your weight back to the standing position

20. Vacuuming
Get ready to vacuum by moving aside & picking up items that are in your way
Make sure that others will not trip over the electrical cord
While beside the vacuum, hold the handle with both hands, one in front of the other
Feet are shoulder length apart while you move your body weight from your front to back foot as you vacuum the floor
Move your body with the vacuum as you move around the room

21. Picking up a garbage bag
Check how heavy the bag is, squat down, keeping your abdominal, chest, leg, buttock, and arm muscles tight – then pick up the garbage bag
Place one hand at the top half of the garbage bag while placing the other hand on the lower half of the garbage bag
If the bag is too heavy for you to lift, you will have to get help. If the bag is too heavy to carry, use a cart to carry/transport the bag

22. Remember
Workers must know how their work areas are set up; injuries can happen over time due to uncomfortable postures from leaning over, or working in small areas.
If a task seems difficult DO NOT CONTINUE. Get appropriate help or find an easier way.

23. Brenda Strafford Foundation LTD. Policies
references
Brenda Strafford Foundation LTD. Policies