Posture

• Improving your posture is the biggest factor in improving your other body mechanics. Although some curvature of the spine is normal, excessive slumping can increase stress to the muscles and bones and lead to chronic back pain. To obtain proper posture, sit and stand with your chin tucked, your abdominals tight, and your shoulders squared and slightly pressed back. Your hips should be over your ankles when standing, not tilted forwards or backwards.
  
  

Lifting

• Lifting objects, regardless of their weight or size, carries a risk of bodily injury if improper mechanics are used. Safely lifting an object requires you to place your feet shoulder width apart, stand squarely over the object and grasp it with both hands, and use your leg muscles (not your back) to stand up. Keep your back straight throughout the lifting process, only bend at the knees and the hips. Do not try to hold the object away from your body as you lift; keeping the object close will reduce the strain on small supporting muscles.
  
  

Pulling and Pushing

• Pulling and pushing are safer alternatives to lifting heavy objects; however, these activities can still cause injury. When pulling, grasp the object with both hands and tighten the muscles in your upper body to prevent strains. Use your legs to provide the pulling force. When pushing an object, place your palms on the surface of the object and again allow your legs to do the majority of the work. In both cases, keep your movements fluid and plant your feet firmly with each step.
  
  

Bending and Reaching

• Bending over is most hazardous if you bend from the waist or twist your shoulders out of line with your hips. You should bend from your knees and slightly from the hips; your feet should be planted shoulder-width apart at all times. When reaching, again keep your feet spread and planted. Do not try to balance on your toes, as this makes falling and twisting more likely. Use a step stool whenever necessary to obtain items that are higher than you can safely reach.
  
  

Exercises

• Strengthening and stretching certain muscle groups can make it easier to perform proper body mechanics. The legs and abdominals play a large role in lifting, pushing and pulling, while flexibility is important for bending and reaching activities. Strong back, shoulder and abdominal muscles are useful in maintaining proper posture. A light exercise regimen consisting of equal parts weightlifting (preferably with dumbbells) and stretching will provide all of the strength and flexibility necessary to avoid most injuries due to improper body movements.