Have you ever gone to pick up a laundry basket, shovel the yard, or reach for something in the back seat of your car and next thing you know your back or shoulder starts hurting? Perhaps you’ve been working longer at a desk these past few months and begun experiencing neck or shoulder pain. Or maybe you have been spending more time barefoot since you’ve been working from home and now your feet or knees are frequently in pain. If any of this sounds familiar, you’re not alone! We work with many people with these issues and helped them develop a better understanding of body mechanics and ergonomics to decrease pain and risk of injury.
What is Ergonomics?
Ergonomics commonly refers to having a workplace setup that is arranged in a way that helps prevent injury. An ergonomic setup helps you have better posture and sets you up to move more efficiently to decrease the risk of injury.
How Does Ergonomics Help Pain?
An ergonomic setup can help:
- Keep your bones and joints in better alignment/posture.
- Decrease muscle fatigue.
- Minimize wear and tear of joints that could lead to arthritis.
- Lower the amount of ligament stress in your joints.
- Prevent strain and overuse problems.
What is Body Mechanics?
Body Mechanics typically refers to our movement quality or technique with different daily activities like for example when we sit, stand, lift, carry, bend and even sleep (Physiopedia).
How Does Body Mechanics Affect Pain?
- Good body mechanics can decrease abnormal stresses on your spinal discs and other joints.
- It improves your body’s mechanical advantage to use strength more efficiently when performing tasks (Physiopedia).
- Poor body mechanics, even with simple tasks, can lead to wear and tear over time and increase your risk for injury and pain (Physiopedia).
Simple Tips to Improve Body Mechanics and Ergonomics:
- Avoid postures that don’t feel comfortable.
- Avoid repetitive and awkward motions.
- Try to sit, stand, and lift while maintaining a “neutral” spine position as much as possible. (Look for our upcoming videos to learn more and check out our Low Back Pain segment from February)
- Set yourself up for success! Plan your more strenuous movements and try to push or pull while keeping most of your body within your base stance.
- Consider using a standing or adjustable desk and learn more about ergonomic desk setup. Watch the blog for upcoming tips about this!
- Remember to move frequently! Your body gets tight and stiff if you stay in one position too long and this can contribute to soreness and pain. Standing up or walking around for 1-2 minutes every 20-30 minutes of sitting can make a huge difference!
Physical Therapy’s Role:
Here at Peterson Physical Therapy we can help you understand ergonomics and how your body mechanics work then come up with an individualized plan to make your daily activities more efficient and pain free. Call us at 301-539-3807 to find out how we can help you!
Keep an eye out for our upcoming videos in the next few weeks!!!
References
PT & Me. (2021, June 9). The Ergonomic Workstation. PT & Me. Retrieved January 4, 2022, from https://ptandme.com/the-ergonomic-workstation/
Physiopedia. (n.d.). Injury prevention and body mechanics. Physiopedia. Retrieved January 4, 2022, from https://www.physiopedia.com/Injury_Prevention_and_Body_Mechanics
