What is “ergonomics?”

Definition: Ergonomics is defined as the science related to humans and their work, embodying the anatomic, physiologic, and mechanical principles affecting the efficient use of human energy.

Examples: Safe lifting techniques, proper posture, appropriate seating position, and adaptive equipment are only a few of the many examples of ergonomics in the workplace.

Why is ergonomics important?

A majority of back injuries would not have occurred if people had known and followed prevention principles.

How do you practice ergonomics?

Strengthen your stomach muscles

The first step to keep your back in place under duress (lifting a garage door, reaching for a tire in your car trunk, etc.) is to have stomach muscles that are strong.  You want to strengthen these core muscles.  You can strengthen your core with Pilates, yoga, etc.  Or learn from a physical therapist or exercise instructor.

When lifting, always …

1. Face whatever you are lifting throughout the process.  Do not twist your body to pick it up or put it somewhere.
2. Tense your abdominal (stomach) muscles firmly throughout the lift.
3. Hold the object close to your body rather than farther away.  If you can’t apply the force close, don’t lift it.
4. Always bend at the knees and keep your back straight when lifting.
5. Lift with your legs.  That means bend your legs to go down to pick up something and then straighten your legs as you lift.
6. Lift heavier objects no higher than your waist.  You can really hurt yourself by attempting to move a heavy object at a higher level.
7. When turning with an object in your hands, pivot on your feet, turning your whole body at one time.  That means you continue to face what you are lifting and you face where you are putting it.  Reaching to the side can really hurt you.
8. Avoid repetitive lifting for long periods of time without rest breaks or changes in activity.
9. Remember to follow the same principles when setting an object down.

Use proper posture

Poor posture is often a contributing factor to low back pain.  To help protect your back and give it the support it needs, follow these proper posture guidelines.

1. Stand call with your chin up and back with a normal, mild lumbar curve.
2. Avoid slouching in both standing and sitting positions.  Be erect with shoulders back.
3. Avoid sitting for too long.  If you need to set for several hours at a time, make sure that you take at least one break per hour to get up, stretch, and walk about.
4. If standing for long periods of time, put one foot up on a small stool or block to relieve stress on your back.
5. Sleep on your side with the knees bent or on your back with one or two pillows under your knees.
6. When driving a vehicle, sit close to the steering wheel to keep the knees at waist level and your back supported.
7. Remember that posture is an attitude about yourself.  A person who slouches typically doesn’t feel very good about them self at that moment in time.

Images: Courtesy of Dreamstime.com and joselitodizon.com.

Here are some quick pointers to prevent back problems:

• Always stretch before any strenuous physical activity (in fact it would be wise to engage in a regular stretching program like active isolated stretching, which is what I use every day)
• Don’t slouch when standing or sitting
• Sit in chairs or car seats with good lumbar support
• Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension
• Don’t bend over without supporting your back
• Wear comfortable, low-heeled shoes
• Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface
• Lift with your legs, keeping your back straight
• Try to control your weight
• If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate

Also, to keep your spine strong, as with all bones, you need to get enough vitamin D every day.

Source:

Live Science March 16, 2010

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