Lifting properly should not be taken lightly. Lifting improperly can lead to serous injury especially chronic back pain. If you follow these lifting skills you can avoid hurting yourself and others:
- Know how much of a load you can handle, never lift beyond your strength, and get help when you need it.
- Get a good grip on the load and keep it close to your body while lifting.
- Lift with your legs, not your back.
- Lift gradually, avoid quick jerky motions.
- Turn your feet, not your hips or shoulders, if turning is at all required.
Remember, back pain can affect anyone – men, women, desk workers, laborers, the young and the old.
Common problems affecting the back are strain or fatigue, fractured vertebra, herniated discs and disease such as arthritis or infection. Potential problems result from:
- Poor physical condition: Poor posture (slouching, rounded shoulders, etc.), lack of exercise and excess weight can contribute significantly to swayback (excess forward curving of the back) and weakened muscles.
- Chronic strain: Jobs that require you to sit or stand partially bent over for long periods of time can result in excess muscle stress. Partial forward bending without changing position or reaching directly forward puts strain on the opposite side. As chronic strain continues, muscles become less able to withstand strenuous activity and grow more prone to injury.
- Fatigue: Fatigue, tension and weakness also leave you vulnerable to back injuries. Working too long, too hard or holding the back in a fixed position can cause tension, tired muscles, weakness and less control of movement.
What can you do to prevent back strain?
- Change position frequently if possible. Shift weight by alternating feet on a footrest during standing jobs or taking periodic breaks away from your desk or terminal.
- Stretch periodically throughout the day.
- Adjust working heights to prevent slumping or excess reaching.
- Relax! Let shoulders and neck muscles go limp. Swivel your head gently and let it drop all the way forward.
- When standing, stand tall with head held high, abdomen flat and chest slightly up and forward.
- When sitting, keep knees level with hips and support lower back with firm cushion.
- Sleep on a firm mattress or use a bed board between the spring and mattress. Avoid sleeping on your stomach.
For more safety tips visit www.copperpoint.com under the “Safety & Resources” tab you can view brochures and videos.
Did you know your back in the most injury prone part of your body? Most people suffer from back pain at some time in their lives. Back pain can affect anyone – men, women, desk workers, laborers, young and old. Billions of dollars are spent each year on thousands of occupational back injuries. Your back is a complex support system comprising four main components: the spine, the spinal cord, nerves and more than 400 muscles. Four common problems can affect the back: strain/fatigue, fractured vertebra, herniated disk and disease such as arthritis or infection.