Protecting your back at work

Back pain is second only to common colds as the reason people miss work.  Anyone who has to move heavy objects, work in awkward positions, hold one position for a long time or perform certain tasks at a fast pace can get hurt.

These tips will help protect your back while lifting:

• Don’t bend over the object you’re lifting. Bend your knees, squatting in front of the object to reach it.
• Lift slowly and carefully, using your leg and arm muscles to lift, not pulling with your back.
• Keep your back straight and your head up.
• Keep the object as close to your body as possible, gripping with the whole hand (there’s virtually no strength in fingertips).
• Keep abdominal muscles tight while making the lift and avoid twisting. Turn the foot and point it in the direction of eventual movement.

Many work situations can put you in an awkward position which could distort the spine, put unbalanced pressure on discs and strain arm, leg or back tissues.

Here are suggestions for avoiding injury while working in awkward positions:

1. Raise materials and other objects off the floor and/or tilt them to reduce bending and over-reaching.
2. When working overhead, stand on a steady, adjustable platform.  Keep back posture in its natural curve.
3. In confined spaces plan your work and reduce clutter that will further confine. Have adequate lighting.
4. Don’t hold an awkward position too long.  Pause often to stretch and straighten your body.
5. When leaning forward, support the weight of your upper body on your free hand and arm. This relieves pressure on your lower back.
6. Position yourself as close as possible to the job, avoid over-reaching. When on ladders or scaffolding, use tools with longer handles.
7. When possible place your work below your shoulders and above your knees. This might mean you will want to get on your knees to work at foot level instead of crouching down and keeping your body and muscles in tension unnecessarily.
8. Push — not pull — loads.

If an item is too heavy, too bulky or too high for one person, then more than one person— a team — should do the lifting and moving. Whenever possible or if the lifting and moving is too hazardous for a group to do safely, then hand trucks, mechanical lifts or wheel barrows should be used.

Conduct your Daily Stretch and Flex, do some stretching exercises before lifting and carrying to loosen your muscles and prevent strain and cramping, this will warm you up for the day.