Your Guide to Body Mechanics & Ergonomics
Welcome to the September 2023 edition of Knead to Move.
I hear these things often from clients:
“My right shoulder is in pain, but my left one feels fine; any idea why?”
“Could you focus your attention between my scapulas, please?”
“I'm feeling the most tension in my lower back.”
Our body is complex, and so are the causes of our aches, pains, and tension. Knowing a little bit about how our bodies work can go a long way in understanding your specific experience. So, I put together a quick, easy guide to body mechanics and ergonomics. I hope this information will help make time at your desk, or wherever you spend most of your time, less of a pain – literally. Because as your massage therapist, I want you to stay healthy, happy, safe, and active for the many years ahead!
Body Mechanics: Principles & Importance
I talk about this topic all the time with my partner, who is also a licensed massage therapist and recently completed a Doctor of Physical Therapy degree.
Our muscles, skeleton, and nervous system work together in a delicate, balanced, and coordinated effort. Our skeleton is structured as a scaffold to support our body weight against gravity and acts as the anchor for our muscles to attach. When our muscles contract, they pull against the bones they attach to maintain our posture and produce movement. This balance can be described as body mechanics.
Body mechanics are relevant to how we position our bodies during various daily activities such as sitting, standing, carrying, lifting, pushing, pulling, bending, and even sleeping. Healthy body mechanics support our body’s natural alignment. Poor body mechanics can cause strain on our muscles and tissues and are often the cause of back problems, which some studies say 80% of adult Americans experience at some time in their lives.
Ergonomics: A Healthier Workspace
Most people have heard the word ergonomics and don't know exactly what it is. Simply put, it’s the science of fitting your physical environment to your needs.
In a world ruled by tech, ergonomics are about supporting healthy body mechanics while maximizing our tech for our benefit, especially as it continues to evolve. The consequences of a poor ergonomic set-up is frequently that right shoulder pain and low back tension. Sometimes the answer is the newest ergonomic keyboard design. Sometimes, it is just bringing your current keyboard closer to you. And with the pandemic, many of you shifted to working from home with makeshift setups. I want to help you make the most of your current workspace to support your well-being.
Ergonomics and body mechanics go hand in hand.
Here are some tips for an ergonomic setup that aligns your work environment with your body's natural mechanics:
Getting your office setup right:
Be a good body mechanic, quick tips:
Take breaks! If you're doing something that requires repetitive movement, prolonged sitting or standing, take breaks to rest and stretch and check your body mechanics.
Sit with your back supported, feet flat on the floor, and shoulders relaxed.
For better posture, stand up straight while keeping your ears, shoulders, and hips in a straight line and your core engaged.
When lifting, bending, or reaching, use your legs, not your back.
When lifting or carrying something, keep the item(s) as close to your body as possible.
When turning, pivot your feet instead of twisting your back.
Stay mindful, make small changes, and incorporate movement and massage for a happier, healthier you.
Let me help you reset with a massage. Schedule your appointment with me today, and I'll assist you in addressing whatever you're going through.
Thank you for being part of this journey with me!
Wishing you comfort and relief,
Juan Carlos
Owner, Motion Massage
Vienna, Virginia
(571) 587-9470
P.S. Follow us on social media @MotionMassageVA for refreshing updates and exclusive offers!
Disclaimer: This is general information and is not a substitute for professional medical advice. Always consult your healthcare provider for personalized guidance regarding your health and well-being.