TIPS FOR GOOD BODY MECHANICS

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118TIPS FOR GOOD BODY MECHANICSAnytime your body is not in a fairly straight line (alignment), you are putting strain on your back. Bykeeping your body in good alignment and by using good body mechanics in daily living situations, youcan help decrease the stress on your back.SITTING:o Your feet should be able to touch the floor.o Your knees and hips should be level.o Sit up tall, and do not bend your head forward.o Use a low back support in your chair.o It is best to have armrests to lay your arms on.o Make sure your work is straight in front of you so you do not have tolook up or down.o Do not remain in one position for too long. Get up and stretch often.STANDING:o Always stand close to the job that you are doing.o Avoid standing for a long time. If you have to stand for a long time, place one foot up on a smallstool.*If you have any questions about these guidelines – or the appropriateness of any other activities –please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118WALKING:o Walk with good posture.o This means keeping your head high, your chintucked in, and your back straight.o Avoid high heels if you are going to be on yourfeet for a long time as high heels place strain onyour lower back.o Push objects rather than pull them. Put one foot infront of the other, bend at your hips and knees andwalk forward. Pulling places the strain on yourlower back.LIFTING:o Avoid lifting heavy objects. If something is more than half your body weight, get help or useequipment.o When lifting, bend your knees not your waist. Keep your back straight.*If you have any questions about these guidelines – or the appropriateness of any other activities –please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118o Do not twist your back as you lift. To turn when lifting, pivotyour feet.o Do not lift an object above waist level. This increases the archin your back.o Keep objects close to your center of gravity (belly button)when you are lifting or carrying things.o Tighten your stomach muscles when you lift.o Avoid reaching for objects. Do not: Reach across a table to grasp an object Reach across to make a bed Lean over to open a window Bend over to get an object out of the trunk of a carDRIVING:o Make sure that your hips and knees are level.o Do not lean back and drive with outstretched arms.o Place a lumbar support or a rolled up towel behind your lower back to provide support.o When you are on car trips that last over one hour, stop every hour to walk and stretch.*If you have any questions about these guidelines – or the appropriateness of any other activities –please call Orthopaedic Specialists of North Carolina at (919) 497-0445.