BACK SAFETY
Bending or lifting can strain or even injure your back. Follow these tips to keep your back safe while you bend and lift.
BENDING TO THE FLOOR
* Assess how best to tackle your task.
* Lower yourself slowly by bending your knees. If you can, rest one hand on a sturdy object to help lower yourself.
* Where possible get down onto one knee (or both if possible).
Don't bend at the waist.
* Do not hunch your back or neck to reach to the floor. Instead, bend more at your hips and knees to get closer.
BENDING OVER
* Assess how best to tackle your task.
* Keep your feet shoulder-width apart.
* Move your whole body as one unit.
* Bend at your hips and knees, not at your waist.
* Flatten your stomach (imagine you are pulling your belly-button towards your spine – this pre-tensions your abdominal muscles to help stabilise you spine) and tighten your leg muscles.
* To keep your spine straight, let your buttocks move out behind you.
Don't try to tuck them under.
* If you need to, place one hand on a sturdy object for support.
PROTECTING YOUR BACK WHILE LIFTING
* Assess the lifting task to ensure it is within your lifting capabilities.
* Face the object.
* With your back straight, bend your hips and knees.
* If you can, tilt the object until one side lifts off the ground.
* Flatten your stomach muscles (imagine you are pulling your belly-button towards your spine – this pre-tensions your abdominal muscles to help stabilise you spine) Use your legs, arms, and buttocks to lift, not your back. Avoid twisting.
* Get a firm grasp on the object.
* Hold head upright and look straight ahead. This helps you keep your balance and your back “straight” during the lift.
* Hold object close to your body and use legs to lift. Move smoothly to help make this easier.
TO CARRY AN OBJECT:
* Assess how best to tackle your task.
* Plan your route of travel and ensure it is clear of hazards.
* Hold it close to your body.
* Bend your knees slightly as you walk.
* The heavier the object, the more you should bend your knees.
* Get help with heavy or unbalanced objects.
SEE A CHIROPRACTOR
Regular Chiropractic adjustments help to ensure that your back and your nervous system are working at their best. This helps with spinal health, co-ordination of movement, especially when lifting and has the added benefits of improved overall health.
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