Toolbox Talk: A Healthy Back

Toolbox Talk: “Posture For A Healthy Back”

What is good posture?

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down.

Good posture involves training your body to stand, walk, sit, lie in positions where least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

Proper posture:

_ Keeps bones and joints in the correct alignment so that muscles are being used properly.

_ Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.

_ Decreases the stress on the ligaments holding the joints of the spine together.

_ Prevents the spine from becoming fixed in abnormal positions.

_ Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

_ Prevents strain or overuse problems.

_ Prevents backache and muscular pain.

_ Contributes to a good appearance.

Proper posture requirements

1. Good muscle flexibility

2. Normal motion in the joints

3. Strong postural muscles.

4. A balance of muscles on both sides of the spine.

5. Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.

With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture.

What contributes to bad posture?

• obesity

• pregnancy

• weak muscles

• high-heeled shoes

• tight muscles; decreased flexibility

• poor work environment

• poor sitting and standing habits

Body mechanics is defined as maintaining proper position during movement.

Constant or repeated small stresses over a long period of time can cause faulty body mechanics and can lead to injury.

Ergonomics is the process of changing your environment to encourage good body mechanics.

This can be accomplished by modifying a tool, work station, counter height, task or job.

The essentials of good body mechanics include:

• Learning proper posture, lifting and carrying techniques

• Becoming aware of your body position during all activities

• Altering your habits, positions or your environment to provide a safe and efficient work area

• Practicing good body mechanics at all times, not just when you are recovering from pain or injury

Correct sitting position

Sit up with your back straight and your shoulders back.

Your buttocks should touch the back of your chair.

All three normal back curves should be present while sitting.

A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.

Distribute your body weight evenly on both hips.

Bend your knees at a right angle.

Keep your knees even with or slightly higher than your hips. (Use a foot rest or stool if necessary).

Your legs should not be crossed.

Keep your feet flat on the floor.

Try to avoid sitting in the same position for more than 30 minutes.

When sitting; your posture should reflect neutral body positioning.

This posture lets your joints align naturally so it reduces stress and strain on the muscles, tendons and skeletal system.

In neutral body positioning, your:

• Hands, wrists, forearms, thighs and hips are parallel to the floor

• Head is level

• Shoulders are relaxed

• Elbows are close to the body

• Feet are supported by the floor or a footrest

• Back is fully supported with appropriate lumbar support

Correct lifting position

• If you must lift objects, do not try to lift objects that are awkward or are heavy.

• Before you lift an object, make sure you have firm footing.

• To pick up an object that is lower than the level of your waist, keep your back straight and bend at your

knees and hips. Do not bend forward at the waist with your knees straight.

• Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground.

Tighten your stomach muscles and lift the object using your leg muscles.

Straighten your knees in a steady motion. Don’t jerk the object up to your body.

• Stand completely upright without twisting. Always move your feet forward when lifting an object.

Remember also that proper standing and sleeping postures are essential for maintaining a healthy back.

Ref: www.clevelandclinic.org

“”A great man is always willing to be little.”— Ralph Waldo Emerson

Thanks, TO