Take a “Load Off” at WorkAn overview of Posture and Body Mechanics

St. Luke’s Idaho Elks

Rehabilitation Services

Scott Billing, P.T., M.P.T., C.E.A.S., F.C.A.SDirector of Occupational Rehabilitation

And

“Teaming up for a Safer Workplace”

St. Luke’s Regional Medical Center

Winning with Back Safety

• Do the math– Position X Force X Repetition = Risk

• Take a load off at work forces through the spine, spinal strength

OR– Body Mechanics X Conditioning X Health= Safety

• Make your back work for you

Do the mathDecrease the Risk for Cumulative Trauma

Position X

Force X

Repetition _______= Risk

Job SiteJob SiteWorkerWorker

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RR

GG

OO

NN

OO

MM

II

CC

SS

Back Injuries• Most back injuries result

– not from a single traumatic event– from the cumulative effect of repeated

activities or trauma

• The spine is a strong supportive structure. – It consists of a series of bones

(vertebrae) that are separated by discs. – The spinal cord and nerves run through

the center of these protective bones

Position

• Disc pressures based on position• Applicable to spine in general

Position (sustained)

• Posture (sustained force) – Sitting at work station– Talking on phone– Watching a movie– Sleeping on mattress

Position:Who’s the weakest link?

• The weak link in the chain

• Everyone has a weak link—where’s yours?

• Redistribute force via posture

Force

Repetition

• Repeated Tasks (wear and tear)– Athletics– Work

(keyboarding)– Body mechanics

with lifting

• Exhaustive Adaptive Potential (EAP)

Take a load off at work

Conditioning X

Body MechanicsX

Health__________= Safety

forces through the spine

spinal strength

OR

Conditioning: (creating support)

• Concrete (fixed)Concrete (fixed)– Vertebrae– Ligaments– Discs

• Cables Cables (adjustable)(adjustable)– Muscles

• Strength• Endurance• Flexibility

Causes of Back Pain

•Macrotrauma

•Microtrauma

Microtrauma (repeated small injuries)

• Posture (sustained force) – Sitting at work station– Sleeping on mattress

• General Health:– Poor strength & flexibility– Poor physical fitness (inc

weight, diet, smoking)

Microtrauma (repeated small injuries)

• Repeated Tasks (wear and tear)

– Athletics– Work

(keyboarding)– Body mechanics

with lifting

• Exhaustive Adaptive Potential (EAP)

Macrotrauma

• Accidents• Single, large forces• Best Treatment?

– Prevention

Poor Body Mechanics

• Forward Bending• Twisting• Load far from body

• To Correct– Keep load close to

body– Pivot don’t twist– Bend knees– Test the load

Common Back Disorders

• Disc Strain or Bulge• Acute Strains and Sprains• Postural Strains and Sprains• Joint Stiffness• Osteoarthritis

Balance is the Key

• Spine supports weight like a pillar

• Spine must work against gravity to support a top heavy structure

• Normal spine has 4 gentle curves– Absorb shock– Provide flexibility

• Flat Back Vs. Sway Back

Prevention

• Physical Fitness and Exercise• Practice Good Posture and Body

Mechanics• Nutrition• Stress Management• Rest• Smoking

PreventionPosture Sitting

• Don’t– Slump-sit– Lean forward and

downward to reach for or look at your work

– Sit for long periods of time without getting up

PreventionPosture Sitting

• Do– Sit close to your

work– Sit in a chair that is

low enough to place both feet on the floor

– Have a chair that supports your back

– Maintain good sitting posture while driving

PreventionPosture Standing

• Don’t– Stand in one

position too long– Stand with knees

locked, stomach muscles relaxed

– Stand bent forward at the waist or neck with your work in a low position

PreventionPosture Standing

• Do– Elevate or incline the

surface for precision work

– Put one foot up and change often when standing for long periods of time

– Change positions frequently

– Stand on a cushioned mat

The Power Position

Body Mechanics

• Don’t – Twist while lifting– Bend you back

forward while lifting– Carry objects in a

bent-over position

• Do– Interrupt stressful

positions frequently

Body Mechanics

• Team work for heavy loads– Size up the load. Get

help if it is too heavy.

– When 2 people are carrying a load, one should act as the leader

– You can push 2x as much as you can pull

Body Mechanics

• General Lifting Rules– Keep head high, chin

tucked in and back in a “power position”

– Keep back slightly arched while lifting

– Keep weight close to body and stand up straight with the weight

– Maintain a wide, balanced base of support

Body Mechanics

•Purposes: –Distribute Gravity’s forces

–Decrease torque

Distribute Gravity’s Forces

• Maximize return of gravity to earth

• Minimize absorbed forces to body

• Minimize asymmetries

Distribute Gravity’s Forces Who’s the weakest link?

• The weak link in the chain

• Everyone has a weak link—where’s yours?

• Redistribute force via posture

Torque

• Torque: force & lever

• Torque acts at joints (breakpoint)

• Muscles help minimize torque

Don’t get torqued

Force = Weight X Lever Arm“the invisible lift”

The Power Position

General Lifting Rules• Power Position• Pelvic Brace• Big Base of Support• Object close to body

General Lifting Rules (cont.)

• Bend your knees

• Lift with legs

• Lift in a smooth controlled manner

• Pivot don’t twist

General Lifting Rules (cont.)

• Break large loads into small bundles

• Avoid straining

• Push don’t pull

Teamwork for Heavy Loads

• Size up the load

• Get help

• One person should act as the leader

• Remember you can push 2x what you can pull

Health• Previous injury

– (inner-core timing delay)

• Smoking absorption of oxygennutrition

• Diet• Weight

– 1 lb of body weight knee force X 7

Special Thanks and Questions

• Diane Lee, PT for use of some images and slides

• Spineuniverse.com• Webshots.com• The Saunders Group

Inc.

• Up Next . . . Back Strengthening and Stretching