The Body Mechanics Guide for Caregivers

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When bringing home a loved one with neurologic and physical impairments, there are many elements of daily life that change and take our attention.  However, one of the most important things is for caregivers to take care of their health in addition to that of their loved one.  Family members commonly ignore their needs when taking care of someone and this can lead to chronic pain and difficulty in being able to continue caring for another.

Many times, when participating in family training at an inpatient hospital, there is so much information to learn about how to care for a loved one that we often forget important skills to keep ourselves healthy. Caring for individuals with physical impairments can particularly result in injury and/or pain in the spine, shoulders, and knees.

Common physical demands include assistance with bed mobility, transfers, and locomotion.  Many individuals require assistance with rolling, repositioning in a bed, and coming to a sitting position. This requires a caregiver to perform reaching, pushing, and pulling movements.

Transfers, or the act of assisting a loved one from one surface to another, adds rotation and lifting movements.  Locomotion can include a combination of all those demands on a caregiver to assist with walking or propelling a wheelchair.

10 Essential Injury Prevention Tips When Taking Care of a Loved One

The key to preventing injury is maintaining good body mechanics while assisting a loved one. Some essential elements are the following:

  1. The safest region for lifting is between the knees and elbows.
  2. Keep a neutral spine.
  3. Avoid twisting your spine.
  4. Keep your feet apart.
  5. Pivot with your feet to turn.
  6. Lift with your legs.
  7. Bend at your knees and hips.
  8. Keep individual close.
  9. Allow your loved one to help as much as possible.
  10. Avoid pulling with your arms, shift your body weight instead.

Yes, this is harder to perform than one might think.  Often incorporating these movements feels awkward and may take more time.  Practice using good techniques is key to become accustomed to new or different ways to perform tasks to prevent injury.  Let’s break down the steps of some common areas of physical assistance we provide.

How to Assist Someone with Rolling

  • Keep good body mechanics throughout activity: straight back, bent knees, abdominal bracing.
  • Bed height at waist is ideal.
  • Get as close to your loved one as possible.  Put your knee on the bed if it seems they are too far away.
  • Keep feet apart and shift your body weight with movements.
  • Reposition arms and legs of loved one to help with rolling. Cross further leg over closer leg.  Keep arms in the direction of rolling.
  • Always roll your loved one towards you. Try to hold their hip and shoulder blade, never pull on arms.
  • Lean back/shift back rather than pulling with your arms.
  • Use a sheet or draw sheet when possible to help with rolling to avoid pulling on arms and legs.

How to Assist Someone Coming Up to a Sitting Position

  • Roll loved one onto side facing you as described before. (opposite leg forward and arms towards edge of bed)
  • Bend your knees and stay close to your loved one’s body.
  • Bend their knees over the edge of the bed, keeping one hand behind their knees.
  • Lace your other arm under their upper trunk. 
  • Holding them close, help them lower their feet to the ground while helping lift their trunk by shifting your weight towards their feet.
  • Have them help as much as possible.
  • Remember to weight shift between your staggered legs holding your loved one close to move into sitting, not lifting up with your arms or upper back.

How to Assist Someone With Transfers from a Bed or Another Surface

The key to success and injury prevention is setting up the transfer before performing any lifting. Arrange furniture and devices before beginning transfer.  Think through your needs. Remove clutter from the floor.

  • Stager your feet and bed at your hips and knees to be at the same level as your loved one.
  • Individual should scoot forward and as close to new seat as possible.
  • Hold loved one around waist or hips, use gait belt if possible. Do not pull on arms.
  • Lifting should be accomplished by rocking back and straightening your legs as your loved one comes up. Your back should remain straight.
  • To turn, shift your feet, don’t twist your spine.  Hold your loved one close and have them help as much as possible.

Another key to staying healthy and not sustaining an injury when helping another is to practice healthy movements.  Exercise is essential.  In order to effectively care for another, you must take some time to care for your own body.

Exercises include core strengthening, squats, weight shifting, and stretching.  Many techniques for good body mechanics become less awkward with exercise and training. You don’t have to join a gym or spend hours exercising, just taking a little time regularly to work on your health helps.

How do you get started?  First, talk to your doctor before body pains become severe.  It’s always easier to address weaknesses or areas of injury before they become debilitating.  We often see caregivers waiting much longer than they should, and this makes recovery more difficult and time-consuming. 

Next, ask your doctor for a consult with a physical therapist to set up an exercise program customized to you and to train you in safe lifting and proper body mechanics.  A therapist can even work with you and your loved one in transfers or bed mobility to facilitate better ways to keep you both healthy.  They can help design a program specifically suited to you and your needs. In only 2-4 visits you can get the tools to keep yourself strong and healthy.

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