How to Prevent Back Injuries
best way to prevent back injuries is to develop habits that reduce the strain placed on
the back. There are some basic things you can do to help.
1. Avoid Lifting and Bending Whenever You
you can spare your back the stress and strain of lifting and bending, do so! If you don't
use your back like a lever, you avoid putting it under so much potentially damaging force.
objects up off the floor. If you can set something down on a table or other elevated
surface instead of on the floor, do it so you won't have to reach down to pick it up
/ lower shelves. The best zone for lifting is between your shoulders and your waist.
Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.
Use carts and dolleys to move objects, instead of carrying
is better for your back:
Pushing a cart or Pulling a cart?
cranes, hoists, lift tables, and other lift-assist devices whenever you can.
Use Proper Lifting Procedures
can't always avoid lifting, but there are ways to reduce the amount of pressure placed on
the back when you do so. By bending the knees, you keep your spine in a better alignment,
and you essentially take away the lever principle forces. Instead of using your back like
a crane, you allow your legs to do the work.
Follow these steps when lifting:
Take a balanced stance with your feet about a shoulder-width apart. One foot can be behind
the object and the other next to it.
Squat down to lift the object, but keep your heels off the floor. Get as close to the
object as you can.
Use your palms (not just your fingers) to get a secure grip on the load. Make sure you'll
be able to maintain a hold on the object without switching your grip later.
Lift gradually (without jerking) using your leg, abdominal and buttock muscles and keeping
the load as close to you as possible. Keep your chin tucked in so as to keep a relatively
straight back and neck line.
Once you're standing, change directions by pointing your feet in the direction you want to
go and turning your whole body. Avoid twisting at your waist while carrying a load.
When you put a load down, use these same guidelines in reverse.
follow these lifting tips:
the amount of weight lifted. If you're moving a bunch of books, better to load several
small boxes than one extremely heavy load.
handles and lifting straps.
help if the shape is too awkward or the object is too heavy for you to lift and move
important to know your body's limitations, and it's important to be aware of your body
position at all times. Learn to recognize those situations where your back is most a risk:
bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury.
first - If you know that you're going to be doing work that might be hard on your
back, take the time to stretch your muscles before starting, just like a professional
athlete would do before a workout. This will help you avoid painful strains and sprains.
down - If you're doing a lot of heavy, repetitive lifting, take it slowly if you can.
Allow yourself more recovery time between lifts, as well. Don't overdo it.
your back - Take frequent, short (micro) breaks. Stretch. If you've ever been working
in an awkward position for a long time, then stood up and felt stiff and sore, you know
you've been in that position too long, and your body is now protesting. Taking a one
minute stretch break every now and then can help you avoid that.
on a firm mattress. - Also, the best sleeping position for many people is either on
the back with the knees slightly elevated (by a pillow), or on the side with knees
in shape - Strengthen your stomach muscles, lose a little weight, increase your
[Why?] [Causes] [Prevention] [Exercises] [Quiz]
Lifting procedures and cartoons copyright Parlay International