Body Mechanics
Body mechanics essentially refers to the position of your body when you're moving. Proper body mechanics are important for every person, not just those with arthritis or other musculoskeletal conditions. Correct body position, which is important at all times, can help alleviate pain, reduce stress on your joints, and reduce the risk of injury.
Think about what you do in a typical day. As you stand, sit, walk, drive, lift, reach, and sleep, be aware of your body position. Improving your posture during each phase of activity or rest will help you protect your joints. Proper posture:
Correctly aligns bones and joints
Decreases wear and tear on joints
Reduces stress on ligaments which support the bones in a joint
Keeps the spine healthy
Strengthens muscles and conserves energy
Prevents stress and strain on joints
Prevents muscle pain
Proper posture requires good muscle tone, normal movement of the joints, and balanced muscle on the sides of the spine.
Optimal Standing Position
Hold your head straight (your earlobes should be above the mid-shoulder point). Good posture while standing consists of shoulder blades back, chest forward, knees straight, and the top of your head aiming for the ceiling. Your pelvis should not tilt. Arches of your feet should be supported with shoes.
Essential
Pain associated with arthritis can increase muscle tension. Poor body mechanics also can increase muscle tension. Muscles that are weak or tense can contribute to pain and improper body mechanics. It's a cycle you have to break by managing pain and strengthening muscles.
Optimal Sitting Position
When sitting in a chair, your buttocks should be all the way to the back of the chair. Your back should be straight and your shoulders should be back. Some chairs have lumbar features to help support your back. Knees, bent at right angles, should be at the same height or higher than your hips. Feet should be flat on the floor. Avoid crossing your legs.
Optimal Driving Position
When driving, move your seat forward until you feel you are in a comfortable position. Your knees should be slightly bent, and your foot should reach the gas pedal and brake easily. Your knees should be at the same height or higher than your hips. Lumbar cushions offer additional back support.
Optimal Walking Position
A proper gait that incorporates good posture and good body mechanics will help conserve energy as you walk. Strong muscles improve your gait. Arthritis patients who have severely damaged joints or who have had joint surgery may have an abnormal gait. A less-than-perfect gait does not mean you cannot benefit from walking. Orthopedic surgeons advise people to walk as far as they can and as often as they can. Walking builds muscle strength that in turn helps to protect joints.
Optimal Lifting Position
Avoid lifting heavy boxes or objects. If you must lift, plant your feet firmly on the ground and spread them slightly apart for balance. Bend at your knees and hips and lower your body down to meet the object you are trying to pick up. Never bend at the waist while keeping your legs straight and reaching down to grasp the object. As you rise, keep the object close to you.
Optimal Sleeping Position
Whether you sleep on your side, back, or stomach, you should have one pillow underneath your head. Don't rest your shoulders on the pillow — that's a common mistake. Only your head should be on the pillow to allow for proper alignment.
People who sleep on their back may be helped by using a pillow under the knees or a lumbar roll under the lower back. Those who sleep on their side should sleep with knees slightly bent. The position required for sleeping on the stomach isn't actually optimal for your neck or back.
The firmness of your mattress should be comfortable while still offering good support. A good night's sleep on a supportive mattress can reduce pain and protect your joints.
