1. Know the Facts about Backs Ways to avoid back injuries

2. Facts about back injuries  Your physical health has a lot to do with protection against back injury Poor body mechanicsPoor body mechanics Poor muscle tonePoor muscle tone Extra weightExtra weight High heelsHigh heels Personal factorsPersonal factors

3. Don’t back down on fitness  Strengthen the appropriate muscles Exercise the abdominal and leg musclesExercise the abdominal and leg muscles  Proper posture is beneficial Lying down is the least stressful positionLying down is the least stressful position Stand straight up and erect rather than slouchingStand straight up and erect rather than slouching Lower back support is a must while sittingLower back support is a must while sitting

4. Watch your every move  When squatting, bend at the waist, hips or knees  Get a firm footing and keep your feet parted  Center the object as well as your body weight  Let your legs do the work

5. Watch your every move  Grip the object firmly around the corners  Do not arch your back  Avoid twisting your back  Warm up before you lift Stretching at the start of the day can prevent injuriesStretching at the start of the day can prevent injuries

6. The push is on  Always push, do not pull, your load Weight balanced between footingWeight balanced between footing Keep your spine straightKeep your spine straight Use your leg muscles to move the loadUse your leg muscles to move the load

7. Ergonomics to the rescue  Try to reduce or avoid repetitive motions  Muscle fatigue can lead to over-exertion Responsible for ¼ of all work injuriesResponsible for ¼ of all work injuries  Take a break to regain your strength

8. Be careful while carrying  Make sure your path is clear of obstacles  Use a dolly if available  Ask for help if you have to carry a heavy load  Never carry a load backwards

9. Within reach  Keep supplies at an easy-to-reach height  Use a ladder or step stool if an item is out of reach

10. Know the Facts about Backs Ways to avoid back injuries