Know the Facts about Backs

Ways to avoid back injuries

Facts about back injuries  Your physical health has a lot to do with protection against back injury • Poor body mechanics • Poor muscle tone • Extra weight • High heels • Personal factors

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

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

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 injuries

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

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

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

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

Know the Facts about Backs

Ways to avoid back injuries