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Give Your Back the Support It Needs
SAVE YOUR BACK! Back Safety Basics Back injuries are a big deal. They can lead to significant pain, missed work, and the inability to perform many normal, everyday activities. Back injuries can even lead to a lifetime of aches and pains if they’re not addressed. They don’t just happen to people whose jobs include heavy lifting. A back injury can occur during any activity, strenuous or not — such as spring-cleaning! It can all come down to poor posture and moving the spine out of alignment while lifting even the lightest of objects. How can you avoid poor lifting posture? Start by using your core and back strength to your advantage. When you lift, maintain the natural S curve as much as possible. You may have heard the phrase, “Bend with your knees, not your back.” There is truth to this advice — though it’s not always as simple as that (see the cover article for more). When you bend at the waist to pick up an object, the shape of the spine shifts. At the same time, weaker muscles end up doing the work to raise both the object and the person, returning them to the upright position. That’s a lot of work.
center of gravity, which causes additional stress on the spine and back muscles. Avoid reaching forward while lifting. Keep frequently used items somewhere easy to access. When possible, rely on mechanical lift equipment, manual or motorized. If a job is better suited to a forklift, hand truck, dolly, pallet jack, package lifter, or hoist, use one of those or any other assistive device rather than risking injury.
Lifting Tips: •
When standing in front of an object, keep your feet shoulder-width apart. Shift one foot slightly forward for added balance. Bend at the knees and tighten your stomach muscles. Use both hands to firmly grip the object.
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Pull the object close to your body. Push through your feet and squeeze your butt muscles to come to the upright position To turn while walking, do a full body turn rather than twisting at your waist.
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People also injure their backs while bending to reach low or high locations. When you are forced to reach for an object, you shift your
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