John J. Regan, MD

John Regan, MD
8750 Wilshire Blvd., Suite 350
Beverly Hills, CA 90211

Phone: 310.881.3730
Fax: 310.595.1063
Email: mhosmann@discmdgroup.com

Preventing Back Pain >> Body Mechanics

Body Mechanics

Activities done everyday can cause a large amount of stress on your back and neck, resulting in pain. By modifying the ways that you do your everyday tasks, you can decrease stress and the chance of injury or pain.

Standing

Right

Wrong

Use a diagonal posture while standing. With knees bent slightly, place one foot forward – OR you may place one foot up on a box or ledge if available.
The diagonal posture is best used when performing tasks such as brushing your teeth or shaving.

Sitting

While sitting, your knees should be even or slightly higher than your hips. Your lower back should also be supported. Also, to alleviate stress on your back, you should not slump in your chair. Placing your feet on a small box can help you achieve this position.

Reaching

When reaching for items overhead, use a diagonal posture - OR use a stool to reach the items.

Bending

To pick up light items - bend over your hips with one leg elevated, or bend down on one knee to get at low lying items.

Pushing

You should always try to push items, rather than pull them. Make sure to utilize both your arms and legs.

If pulling an item, try to keep the object at your side, and do not turn your lower back.

Carrying

When carrying items, it may be best to distribute the weight between two items, rather than one heavy item. Also, keep the item close to your body when carrying it.

Lifting

Right

Wrong

You should not raise your heels off the floor when lifting. This could cause you to lose your balance. Instead use the diagonal posture to lift. Also, always remember to use your legs as much as possible when lifting.

Sleeping

Sleeping on your back places a large amount of pressure on your discs.

Instead try lying on your side with a pillow placed between your legs. This will decrease the pressure placed on your discs.

For optimum pressure relief, put a few pillows under your knees while lying on your back.

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