back safety tips

HELPFUL HINTS FOR BACK SAFETY
 
 
POSTURE:

• The best posture is one that is balanced and maintains the natural curvature of the spine with as little stress as possible.
• Sitting:
• Maintain the natural curvature of the spine.
• Support the back against the chair or lumbar support.
• Place the feet flat on the floor and adjust the chair so the knees are equal or slightly higher than the hips.
• Standing:
• Maintain the natural curvature of the spine.
• Place one foot up on a stool and change positions often when standing for long periods of time.
• Keep your work at a comfortable height (waist to shoulder level).
• Stand on a cushioned mat or wear shoes with soft insoles.
• Sleeping:
• Sleep on a mattress that is firm.
• Use pillows to assist in maintaining the spine in it’s natural position.
• When getting out of bed, roll to one side and then sit up sideways using your arms.

 
LIFTING:

• Keep your back slightly arched maintaining the natural curvature of the spine.
• Keep the weight close to your body.
• Maintain a wide, balanced base of support.
• Use smooth controlled motions.
• Use your legs while keeping the trunk upright.
• Do not twist, pivot with your feet.

 
Other Important Tips:

• You can push almost twice as much as you can pull.
• Plan ahead with heavy lifts.
• Get help or use mechanical assists when possible.
• Wear comfortable, cushioned, non-slip shoes if you are lifting frequently.
• If you are in a forward bent position for extended periods of time, stretch into the opposite direction frequently relieving the stresses to the spine.

 
Remember good general conditioning, regular exercise, proper diet, and using proper body mechanics and posture all add up to a healthy back.
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