Back Injury Prevention Goes A Long Way
Summary:
Back injury is
one of the most common injuries in the workplace. Back injuries can occur in office settings, construction sites, and manufacturing facilities. The injury
is easy to prevent; a little guidance is all that is needed. Injuries to the
back can take years to heal.
Keywords:
load, injury,
weight, lift, knees, muscles, items, correctly, strain, mattress, stomach,
learning, reduce, easier, moving, higher hips, slightly higher hips, check
doctor, slightly higher, reduce strain,
Article Body:
Back injury is
one of the most common injuries in the workplace. Back injuries can occur in office settings, construction sites, and manufacturing facilities. The injury
is easy to prevent; a little guidance is all that is needed. It is easier to
avoid the injury than trying to recover from the injury.
The first step is to
have strong back and stomach muscles; it is important to ease the work
your back is put through each day. By doing simple back-toning exercises, you
not only strengthen your back but also reduce stress; you will also improve your
appearance. Check with your doctor as to the best exercises for you.
Excess weight
exerts extra force on the back and stomach muscles. Your back tries to support
the extra weight and causes excess strain on the lower back muscles. By losing
weight, you can reduce strain and pain in your back. Check with your doctor for
the most sensible diet plan for you.
By learning to
stand tall with your head up and shoulders back, you can prevent many back
pains. This relearning process can be carried over to learning to sit and lift
items correctly. When you sit down, don’t slouch. Slouching makes the back
ligaments, not the muscles, stretch and hurt, thus putting pressure on the
vertebrae. The best way to sit is straight, with your back against the back of
the chair your feet flat on the floor and your knees slightly higher than
your hips.
The way you sleep
can also affect your back. Pick a firm mattress or place plywood between your
box springs and mattress for good back support. If your mattress is too soft it
could result in a back sprain. Sleep on your side with your knees bent or on your
back with a pillow under your knees for support.
Driving can also
affect your back. Drive with your back straight against the seat and close
enough to the wheel so your knees are bent and are slightly higher than your
hips.
Lifting items is
usually where the injury occurs. The factors above can contribute to the
obvious injury. Lifting objects is often a mindless task, and unfortunately, many people perform their lifts incorrectly, resulting in unnecessary strain on
their back and surrounding muscles. To lift correctly and reduce
strain on your back, it’s important to plan your lift in advance. This means to
think about the weight of the object you will be moving and the distance you
will be moving it. Take a few seconds and consider the item. Consideration for
the item should include bulkiness, weight, help required, distance to move,
and area that is clear for the movement.
If all
considerations have been made, it is important to align yourself correctly in
front of the load with your feet straddling the load, one foot slightly in
front of the other for balance. Slowly squat down by bending your knees, not
your back and stomach. Using both hands, firmly grab the load and bring it as
close to your body as you can. This will help distribute the weight of the load
over your feet and make the move easier.
Once the load is
close to your body, slowly straighten out your legs until you are standing
upright. Make sure the load isn’t blocking your vision as you begin to walk. If
you need to turn to the side, turn by moving your feet around and not by
twisting your stomach.
If the load is
too heavy, bulky, or awkward for you to lift alone, find someone to help you
carry it. If no one is available, try to break down the load into easier parts. The use of a dolly or hand truck may also help move the item.
Remember injuries
from improperly lifting items can take years to heal. Learning to carry items
and even yourself correctly, will lead to a healthy back.
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