PREPARING FOR FALL INJURIES; PART 2 Use Sound Body Mechanics for Fall Chores
Steven McCune, PT, PES
Procore Physical Therapy P.C.
With the change of season come those inescapable house and yard chores that can put our bodies to the test. In part one of preparing for fall injuries we discussed the potential for injuries while completing fall chores. Practicing sound body mechanics and bending / lifting strategies will help prevent these demanding chores from getting the better of us.
Here are some guidelines to follow to reduce the risk for injury.
Think before you lift: First think of how you will lift the object. If carrying the object, try to plan the path and make sure it is clear. Move obstacles out of the way to ensure a wide path and clear away small toys, tools, or loose rugs to decrease the risk of slipping or falling.
Test the load: Before you lift, check the weight and make sure you can lift it safely. If not, get help or use an assistive device such as a hand truck.
Maintain good communication: If two or more people are involved, talk your way through the lift. This communication will provide for good timing on a lift, which reduces the likelihood of jerky or sudden unexpected movements.
Maintain a wide base of support: A solid and wide base will help to reduce the possibility of slipping. Keeping your feet spread apart will also allow you to rely more on your legs and help in maintaining an erect back.
Keep your back in its natural curve: Bending at the hips and knees will help the lower back remain erect and distribute the forces safely throughout your body.
Lift with the legs to use your large muscles: Using the large muscle groups of your legs helps to diminish the forces on the low back.
Tighten the stomach muscles when lifting: This will engage the abdominal muscles, which will support the low back during the lift and reduce the risk for sprain or strain.
Hold objects as close to you as possible: This reduces stress on the back by giving your shoulders and arms the best mechanical advantage to lift, hold and carry the load.
Do not twist when carrying: Do your best to move or change directions by shifting your feet in that direction. It is very important to avoid bending forward and twisting at the same time. This combination can lead to injuries in the discs of the lower back.
Push rather than pull: When moving a heavy object it is better to utilize your weight advantage by pushing the load instead of pulling it.
Eliminate repetitive lifting duties: If possible start by placing objects or supplies that you constantly need or use at a better height to decrease the need for repetitive bending.
Fall season chores can be very demanding on our bodies. You may want to save this list of guidelines as a quick reference for practicing sound body mechanics this fall. After some time they should become second nature and provide for safe and productive tasks for years to come. Good luck.