| Standing: |
|
| |
Stand shoulder width apart with
one foot ahead of the other |
| |
Keep stomach muscles firm |
| |
Maintain the neutral "S-curve"
of the spine |
| |
Don't stand with legs locked |
| |
Wear appropriate footwear with
supportive soles or inserts |
| |
Use a foot support or elevate
one foot to relieve back pressure |
| |
Stretch - give your back a break
(MASHA, 2000) |
| Sitting: |
| |
Ensure that back is upright
|
| |
Position lumbar support in the
small of the back |
| |
Place feet firmly on the floor
or on a foot rest |
| Driving: |
| |
Avoid "slumping over"
when driving |
| |
Maintain the "S-curve"
in your back |
| |
Position the seat to allow for
adequate leg room |
| |
Avoid over reaching for the
steering wheel |
| |
Relax your shoulders while driving |
| |
Use a cushion or a rolled up
towel to support the small of your back |
| |
On long trips stop and stretch
|
| Sleeping: |
| |
Mattress should be soft for
the first few inches and firm underneath |
| |
Sleeping on your back
- place a small pillow under your knees |
| |
Sleeping on your side
- knees should be at 90° and a pillow
should be placed between knees to reduce twisting
of the spine |
| |
Sleeping on you stomach
- should be avoided, however by placing a
pillow between your hips and shoulders and
using a small pillow or no pillow will help
reduce strain on muscles and ligaments |
| Lifting/Carrying: |
| |
Grip the load and lift with
a straight back and bent knees |
|
| |
Keep the load as close to the
body as possible |
|
|
| |
Lifting should occur between
knee and shoulder height |
|
|
| |
Avoid rotating or twisting |
|
|
| |
Lift and carry the heaviest
part of the load close to the body |
|
|
| |
Loads should have handles or
allow for a good, secure grip |
|
|
| |
Whenever possible, use an assist
(hoist, trolley etc.) |
|
|
| |
Ask for help when loads are
heavy |
|
|
| |
Stabilize your body and prepare
for the lift |
|
|
| |
Do not jerk loads - lift using
a smooth motion |
|
|
| |
Test your load - know what you
are lifting |
|
|
| |
Review your surroundings and
plan you route |
|
|
| Lifting/Carrying: |
|
|
| |
Whenever possible, push
rather than pull to reduce strain on the spine
|
|
|
| |
Keep body close to the
cart/object |
|
|
| |
Do not lean into the
cart; maintain a neutral posture |
|
|
| |
Use both arms to push
a load |
|
|
| |
Keep stomach muscles
tight (MASHA, 2000) |
|
|
| Workplace Solutions: |
|
|
| |
To reduce bending for
loads, use height adjustable pallet lifters,
tables and / or carts |
|
|
| |
Avoid manual lifting
- use hoists, cranes, carts, pallet trucks
or fork lift trucks |
|
|
| |
To minimize reaching,
place large bins on turn tables |
|
|
| |
Use bins with fold down
or removable sides |
|
|
| |
Avoid storing heavy items
below the knee or above the shoulder |
|
|
| |
Use conveyors, air tables,
chutes, ramps, slides or easy glide surfaces
to help move loads |
|
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| |
|
|
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For further information
on back care and injury reduction please contact
ERGO Inc.
Written By: Alexandra Stinson, Hons. B.Sc.,
C.K., Ergonomic Specialist |
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| For the rest of the news
letter please download the PDF file by clicking
the icon below. |
|
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