Prevent Back Injuries Avoid lifting and bending whenever you can. Place objects up off the floor. Raise/lower shelves. Use carts and dollies. Use cranes, hoists, lift tables, and other lift- assist devices whenever you can. Test the weight of an object before lifting by picking up a corner. Get help if it’s too heavy for you to lift it alone.
Lifting Safely Lifting the Load –The KEY to lifting safely is keeping your back straight or slightly arched. NEVER USE YOUR BACK TO LIFT! Start the lift by putting your feet close to the object. Get a firm footing. Center your body over your feet. Squat down like a professional weightlifter, bending your knees. Keep your back straight or slightly arched. You want your legs to do the lifting, not your back. Grasp the load securely with your hands, and pull the load close to you. Smoothly lift straight up. NEVER TWIST YOUR BODY WHILE LIFTING, KEEPING YOUR HEAD UP, AS IF LOOKING STRAIGHT AHEAD, NOT DOWN.
Lifting Safely Setting the Load Down –Setting the load down is the reverse of lifting. –Position yourself where you want to set the load. –Squat down. Let your legs to do the work, not your back. –REMEMBER NOT TO TWIST YOUR BODY WHILE SETTING DOWN A LOAD, AND KEEP YOUR HEAD UP. Once the load is where you want it, release your grip. Never release your grip on a load until it is secure. You don't want to drop a load on your foot. Or, if someone is helping you, dropping a load unexpectedly can injure the other person.
Alternatives to Lifting Hand trucks and Pushcarts –When using a hand truck or pushcart, remember: It is easier and safer to push than to pull. Stay close to the load, try not to lean over, and keep your back straight or slightly arched. Use both hands to control the hand truck or pushcart. Use tie-down straps, if necessary, to secure the load. Avoid stairs and inclines. If you must take a load to another floor, use a freight elevator. Never "horse around" with hand trucks and pushcarts.
Lifting Safely Which of the following is NOT true concerning the use of hand trucks and pushcarts? 1.It is easier and safer to push than to pull.It is easier and safer to push than to pull. 2.When pulling a load, lean over.When pulling a load, lean over. 3.Use both hands to control the hand truck or pushcart.Use both hands to control the hand truck or pushcart. 4.Avoid stairs and inclines.Avoid stairs and inclines.
Lifting Safely Do Not lean over when using a hand truck or pushcart!
Prevent Back Injuries Spine is made up of many small bones called vertebrae. Vertebrae are "spaced" by spinal disks that act as shock absorbers to cushion and separate your vertebrae. Your spine protects your spinal cord. Your spinal cord is the main "information highway" for your entire body, and is composed of millions of nerves. Because your spine is a delicate structure, you will experience pain whenever you strain, sprain, or in some way injure your back.
Which of the following is true of back injuries? 1. Very painful 2. Results in only a short term disability 3. Are inexpensive to diagnose and treat
Lifting Safely How far Is the way clear Will there be doors that are closed? Will I be able to see over the load? Can the load be disassembled, carried in pieces, then reassembled? Will gloves improve my grip? Don’t lift if you can’t do it safely! Assess the Situation
Lifting Safely Before you lift a load, you should test the weight by lifting a corner. 1. True 2. False
Lifting Safely Before you lift a load, you should test the weight by lifting a corner.
Lifting Safely Which of the following should you NOT do while carrying a load? 1.Keep your back straight or slightly arched.Keep your back straight or slightly arched. 2.Walk slowly and surely.Walk slowly and surely. 3.Twist your back.Twist your back. 4.Avoid lifting a load over your head.Avoid lifting a load over your head.
Lifting Safely Do Not twist your back while carrying a load!
Alternatives to Lifting Forklifts If an object is too heavy to lift or carry with a hand truck or load onto a pushcart, use a forklift. WARNING: Never attempt to operate a forklift or other piece of lifting equipment unless you have been trained and authorized by your organization to do so.
Maintaining a Healthy Back Posture - Standing Stand up straight. Don't slouch. If you must stand for long periods of time, use a footrest or anti-fatigue mats. Select and use appropriate footwear that is comfortable.
Things You Can Do Minimize problems with your back by exercises that tone the muscles in your back, hips and thighs. Before beginning any exercise program, you should check with your doctor
Exercise! Exercise regularly, every other day. Warm up slowly... A brisk walk is a good way to warm up Inhale deeply before each repetition of an exercise and exhale when performing each repetition.
Exercises To Help Your Back Wall slides to strengthen your muscles.... Stand with your back against a wall, feet shoulder-width apart. Slide down into a crouch with knees bent to 90 degrees. Count to 5 and slide back up the wall. Repeat 5 times.
Maintaining a Healthy Back Leg Lifts Leg raises to strengthen back and hip muscles Lie face down on the floor with your head resting on your folded arms. Lift your right leg up from your hip until you feel the muscles stretch. Inhale while lifting up your leg, and exhale while lowering your leg. Return to your starting position. Relax. Repeat the exercise with your left leg. Repeat 8 - 10 times for both legs.
Exercises To Help Your Back Leg raises to strengthen back and hip muscles Lie on back, arms at your sides. Lift one leg off floor and hold for count of ten. Do the same with the other leg. Repeat 5 times with each leg. If this is too difficult… keep one knee bent and the foot flat on the floor while raising the other leg.
Maintaining a Healthy Back Exercise - Indoor If for some reason you can't get outside, the following indoor exercises will help you maintain a healthy back. Knee Raise Lie down on your back with your knees bent. Raise one knee at a time to your chest, and hold it for 30 seconds. Lower your foot to the floor, and raise the other knee. Repeat this exercise 6 times for each leg.
Maintaining a Healthy Back Half Sit-ups Lie down on your back with your knees bent. Put your arms on your chest. Raise your body 6 - 8 inches off the floor. Hold for 5 seconds, then relax. Repeat 6 times.
Maintaining a Healthy Back Partial Squat Starting at a standing position, balance yourself by holding onto a stationary object, such as the back of a chair. Bend your knees, and squat down about halfway to the floor. Hold this position for several seconds. Stand up. Repeat 6 times.
Exercises To Help Your Back Leg raises while seated... Sit upright, legs straight and extended at an angle to floor. Lift one leg waist high. Slowly return to floor. Do the same with the other leg. Repeat 5 times with each leg.
Exercises To Help Your Back Partial sit-up to strengthen stomach muscles... Lie on back, knees bent and feet flat on floor. Slowly raise head and shoulders off floor and reach both hands toward your knees. Count to 10. Repeat 5 times.
Exercises To Help Your Back Back leg swing to strengthen hip and back muscles.... Stand behind chair, hands on chair. Lift one leg back and up, keeping the knee straight. Return slowly. Raise other leg and return. Repeat 5 time with each leg.
Exercises To Decrease the Strain on Your Back Lie on back, knees bent, feet flat on floor. Raise knees toward chest. Place hands under knees & pull knees to chest. Do not raise head. Do not straighten legs as you lower them. Start with 5 repetitions, several time a day.
Exercises To Decrease the Strain on Your Back Lie on stomach, hands under shoulders, elbows bent and push up. Raise top half of body as high as possible. Keep hips and legs on floor. Hold for one or two seconds. Repeat 10 times, several times a day.
Exercises To Decrease the Strain on Your Back Stand with feet apart. Place hands in small of back. Keep knees straight. Bend backwards at waist as far as possible and hold for one or two seconds. Repeat as needed.
Take care of your back… And it will take care of you –Exercise daily –Avoid Heavy Lifting –Get Help with heavy or bulky objects –If you must bend over, do it properly –Avoid twisting at the waist when carrying objects –Always watch where you’re going
Maintaining a Healthy Back Posture - Sitting Sitting is actually harder on your back than standing. Sit up straight. Again, don't slouch. If you must sit for long periods of time, consider using a pillow or towel to support your lower back. Select and use a chair that fits you. Make sure that when you are sitting that your knees are slightly higher than your hips.
Maintaining a Healthy Back Posture - Lying Down Select a mattress that doesn't sag. Or, replace one that does. Sleep on your side with your knees bent or on your back. Avoid sleeping on your stomach with your head resting on a stack of pillows.
Maintaining a Healthy Back Exercise - Outdoor After work, get off the couch, get outside, and get some exercise. For example: –Go for a walk; –Ride a bike; –Jog; –Swim; –Play tennis, golf, or basketball. Remember to maintain good posture throughout your exercise session. If you have a history of back or other health problems, check with your doctor before starting any strenuous exercise program.
Maintaining a Healthy Back Exercise is NOT good for your back. 1.TrueTrue 2.FalseFalse
Maintaining a Healthy Back Exercise IS good for your back!
Maintaining a Healthy Back Eat Healthy Stay at a healthy weight. –Being overweight puts extra strain on your back. Select foods that are good for you and help you to keep your weight down. Avoid foods that are high in fats and sugar. Foods that are high in fiber and low in salt are much better for you and your back.
Back Safety Remember, your back is one of your greatest assets!