Body mechanics involves the utilization of correct muscles to complete a task safely and efficiently, without undue strain of any muscle or joint. Some principles of good body mechanics include:

Lifting:

• Use your leg muscles – not your back! – for lifting. (Leg muscles are much stronger than back muscles)
• Bend at the knees and hips, while keeping your back straight, so that you can grasp the object and hold it close to your body
• Stand up -- & lift straight upward -- in one smooth motion

Reaching:

• Stand directly in front of and as close to the object as possible
• Use a stool or ladder for high objects
• Reach straight for the object & avoid twisting (“keep your nose between your toes”)
• Minimize the distance you must stretch. (Stretching can cause you to lose your balance).

Working at ground level:

• Squat (bend at the hips & knees), using your leg muscles to return to a standing position OR
• Sit or lie down
• Do NOT bend at the waist

 

 

Always vary your tasks! Doing any one task for too long puts unnecessary strain on your body.

Principles of physics & other suggestions to help with gardening / farming tasks:

• It’s easier to pull, push or roll an object than it is to lift it
• Less energy or force is required to keep an object moving than to stop and start it
• Movements should be smooth and coordinated rather than jerky
• Minimize use of back muscles and instead use leg and arm muscles
• Keep work as close to your body as possible
• Rock backward and forward on your feet to use your body weight as a pushing or pulling force
• Keep your body in good physical condition to reduce the chance of injury

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