The spine is made up of 33 vertebrae. The upper 24 vertebrae are separated by a jelly filled layered ligaments called disks. These disks act as shock absorbers for the spine. The facet joints are the back part of the vertebrae that form the channel for the spine. The lumbar region are the five large vertebra composing the lower back, allowing the back to bend forward and back.
If you are out of physical shape can also result in increased loads when we improperly lift.
Muscles Erectors Abdominals Laterals Hip Flexors
Good Posture STANDING - For a long period, put your body into the pelvic tilt position. Some ways to do this would be to put one foot up on a box, rail or chair, whenever possible. SITTING - Get your knees higher than your hips. Make sure the lower back is supported. PRONE POSITION - Since most of us spend 1/3 of our time in bed, it is important to sleep properly. Sleep on your side with the knees and hips bent as much as is comfortable. If you sleep on your back, put some pillows under your knees.
Lifting Techniques Plan Your Route Check you route first to make sure it is free of obstructions that can cause trips and falls. Wear non-slip shoes. Take smaller step. Go slowly.
Lifting Techniques To handle materials safely, lift everything twice! First, lift the load mentally.
Lifting Techniques Get Help - If the load is too bulky or heavy, get help. When team lifting, pick one person to call the signals. If the lift will require traveling stairs, the taller person should be on the lower side.
Lifting Techniques Find a better way. Use a pushcart, hand truck, wheelbarrow, forklift. Push don’t pull. Lift less and take more loads.
Lifting Above Shoulder Height Test the weight by pushing up on the load first. Get as close to the load as possible so it can slide down your body close to your spine.
Anatomy of Proper Lifting PLAN AHEAD STAND CLOSE Stand close to the object, have a firm footing SQUAT DOWN Squat down and straddle the load. Keep the back in the upright position and bend the knees.
Anatomy of Proper Lifting GRASP the object firmly; be sure your grip won’t slip. BREATH IN and fill your lungs for additional support. LIFT WITH THE LEGS and slowly straighten them.
Anatomy of Proper Lifting BREATH OUT once the lift is made, resume normal breathing. HOLD the object firmly and close to your body. GET HELP IF NECESSARY While it may seem too late at this point, don’t pass up a need.
Anatomy of Proper Lifting Push don’t pull Don’t twist when you lift, carry, or set down the load Watch you footing
Other Back Safety Tips When working on your back, keep your knees bent to flatten the back. When working low, bend at the knees not from your hip. When driving, keep your seat forward so that your knees are bent. Practice good health and eating habits. Get into shape. Make use of material handling equipment rather than your backs.