Body Mechanics
Body mechanics involves standing and moving one's body in a way that prevents injury, avoids fatigue, and makes the best use of strength. When a personal assistant (PA) learns how to control and balance his own body, he can safely control and move you. Back injuries are common, so when your PA does any lifting, be sure he uses proper body mechanics.
Training your PA in the proper body mechanics of lifts and transfers will prevent injury for both you and your PA. While there are many specific techniques for particular moves and transfers, this page covers the basic safety information for body mechanics:
General Rules
- Never lift more than you can comfortably handle.
- Create a base of support by standing with your feet 8-12" (shoulder width) apart with one foot a half step ahead of the other.
- Do not let your back do the heavy work - use your legs. (The back muscles are not your strongest muscles.)
- If the bed is low, put one foot on a foot stool. This relieves pressure on your lower back.
- Consider a back support belt.
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Preventing Injuries
Prevention of Back and Neck Injuries
To prevent injuries to your PA, make sure he or she gets plenty of rest and maintains:
- good nutrition
- physical fitness
- good body mechanics
- a stress management program
Common Treatments for Caregiver Back Pain
If your PA does experience back pain, have him or her:
- Apply a cold ice pack to the injured area for 10 minutes every hour (you can use bag of frozen vegetables).
- Get short rest periods in a comfortable position.
- With your feet shoulder width apart and hands on hips, bend backwards. Do 3-5 repetitions several times a day.
- Take short, frequent, walks on a level surface.
- Avoid sitting for long periods, because sitting is one of the worst healing positions.
 You might suggest that your PA seek training from a physical therapist to provide this type of care, so that he or she reduces the risk of injury to him/herself or to you. The therapist will correct any mistakes and can take into account special problems. To determine the best procedure to use, the therapist will also consider your physical condition and the furniture and room arrangements in the home.
This material was adapted from the following sources: The Comfort of Home, by Maria M. Meyer, with Paula Derr, RN. CareTrust Publications LLC, Portland, 1998. Copyright 1998 Maria M. Meyer. Reprinted with permission. Illegal to reproduce without a license from publisher.
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Moving a Person
Helpful Caregiver Advice for Moving a Person
A physical therapist or experienced personal assistant (PA) should instruct your PA on how to perform specific moves such as positioning a person in bed, helping a person sit up, or transferring a person from one position to another. The following advice applies to transfers and lifts in general, and is aimed at giving your PA pointers on how to approach transfers and lifts.
Step 1
- Tell the person what you are going to do.
- Before starting a move, count with the person, "1-2-3."
Step 2
- To feel in control, get close to the person you are lifting.
- While lifting, keep your back in a neutral (normal arched, not stiff) position, knees bent, weight balanced on both feet. Tighten your stomach and back muscles to maintain a correct support position.
- Use your arms to support the person.
- Again, let your legs do the lifting.
Step 3
- Pivot instead of twisting your body.
- Breathe deeply.
- Keep your shoulders relaxed.
- When needing to give a lot of assistance with transfers, tie a strong belt or a transfer belt around the person's waist and hold it as you complete the transfer.
Adapted from: The Comfort of Home, by Maria M. Meyer, with Paula Derr, RN. CareTrust Publications LLC, Portland, 1998. Copyright 1998 Maria M. Meyer. Reprinted with permission. Illegal to reproduce without a license from publisher.
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