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Body mechanics and posture
By practicing proper posture and learning the correct way to move (called body mechanics), you can protect your bones while remaining physically active. One of the most important concepts in body mechanics and posture is alignment, which refers to the relationship of the head, shoulders, spine, and hips to one another. Proper alignment puts less stress on the spine and ensures good posture. A slumped, head-forward posture puts harmful stress on the spine, as does bending forward or twisting your spine.
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For the person with osteoporosis, general muscle strength and flexibility are especially important. Keeping active helps maintain muscle tone, reflexes, and balance. Follow these guidelines to move safely throughout your day.
Properly align your spine:
- Stand with your back against a wall with your heels 2 inches from the wall.
- Tighten your abdominal muscles and flatten your back against the wall.
- Lift your breastbone, keep your head up and look straight ahead.
- Bring your shoulders back toward the wall. There should be a small hollow at the small of your back.
- Maintaining this position, move away from the wall and check your posture in a full-length mirror from the front and side.
When standing:
Keep your head high, chin in, shoulder blades slightly "pinched." Maintain the natural arch of your lower back as you flatten your stomach. Your feet should point straight ahead with your knees lined up over your second toe. If you are standing in one place for any length of time, put one foot up on a stool or in an open cupboard. Switch feet periodically.
When sitting:
Use a rolled towel or pillow to support your lower back. The support should be thick enough to cushion your lower back and maintain the normal arch. Keep your head, back and hips in alignment, and keep your hips and knees at the same level. If your feet do not rest flat on the floor, use a small footstool. When reading, do not lean over your work, but maintain the natural curve of your back. At a desk, prop up a clipboard so it slants toward you like a drafting table. Use a footstool or foot rest when seated for long periods of time. To stand up from the chair, move your hips forward to the front of the chair and use your leg muscles to lift yourself up.
When walking:
Walk with your chin in, head held high and shoulder blades slightly "pinched." Your feet should point straight ahead, not out to one side. Your knees should be lined up over where your second toe is in your shoe. You may need to turn the knee outward consciously in order to line your foot up properly. Do not let your knees lock back as you bring your weight over your foot, but keep them slightly bent. Keep hips, knees, and toes properly lined up when climbing stairs as well.
When bending and lifting:
To pick up an item, stand with your feet flat and about shoulder width apart from one another. Both arms should touch your ribs or thighs unless you are using one hand for support. Maintaining your lower back curve, squat, kneel, or sit in a chair. Keep one foot flat on the floor to keep equal force at the hip, knee, and ankle. Bring the item close to your body at waist level. Gently breathe in while using your leg and thigh muscles to lift the object and straighten up. When you reach an upright position, exhale. Never lift objects, packages, or babies weighing more than 10 pounds.
When tying your shoes or drying your feet:
Sit in a chair, place your foot on a footstool or box, maintain proper back alignment and lean forward from the hips to tie or dry. When carrying groceries, request that the bags be packed light. Divide heavy items into separate bags and hold bags close to your body. You may also use a cart with wheels to transport bags from the store to home or from the car into the house. When unpacking, place packages on a chair or counter top instead of the floor.
When doing housework:
For the person with osteoporosis, proper body mechanics when doing chores is essential. To protect your back from injury, consider these movements for vacuuming, mopping or sweeping floors, cleaning the bathtub, or gardening. For vacuuming-type activities, maintain proper alignment by imagining your upper arms strapped to your chest from shoulders to elbows so they cannot move. Always face your work directly to keep from twisting your back. Keep your feet apart with one foot in front of the other. Shift your weight from one leg to the other to move the vacuum, broom, mop, or rake back and forth. Lean forward from the hips and bend at the knees instead of the waist. Avoid polishing floors to a high gloss, which makes them slippery. If you wish to scrub a spot on the floor on your hands and knees, that's fine as long as you can move up and down from the floor easily and safely. Putting yourself in an "all fours" position is a way to protect your back when gardening as well. In the bathroom, use a scrub brush or sponge on a long handle so you can scrub in an upright or kneeling position to keep your back straight.
When getting in or out of bed:
Sit on the edge of the bed. Lean toward the head of the bed supporting your body with both hands. As you lower yourself toward the mattress, bring your legs and feet onto the bed. When lying in bed on your side, use pillows between your knees and under your head to keep your spine aligned or roll onto your back keeping your knees bent and moving your head, shoulders, and hips together. To get out of bed, reverse these steps. Keep both arms in front of you. Breathe in and roll onto your side. Use your hands to raise your upper body as you move your legs over the side of the bed in one motion. Sit on the edge of the bed for a moment before standing up.
When reaching:
Use both arms together to avoid twisting your spine. Don't reach for a shelf higher than you can easily reach with both arms. Stand on a safety step stool with high handrails or use a reaching device, but lift only lightweight objects. Reorganize work areas so items that are used regularly are stored at waist or eye level.
When coughing or sneezing:
Develop the habit of supporting your back with one hand whenever you cough or sneeze. Place your hand behind your back or on your knee. This protects the spine and intervertebral disks (the tough cushions of cartilage between the vertebrae that act as shock absorbers) from damage caused by a sudden bend forward.
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