Back Injury Prevention

The spine is literally a mechanical device and when we sit, stand, lift, or bend it obeys the orders we give it and assumes the position we place it in. Ergonomics is the science of obtaining a correct match between the human body, work-related tasks, and work tools both at home and on the job. When we do not perform activities of daily living correctly, slow innocent changes occur to the support structures of our body. Physical warnings (i.e. pain) begin to intensify and become exacerbated by repetitive activities, sustained postures, and other factors such as bodily reaction/bending, reaching, or twisting.

Low back pain is a predominant specter in our society and nearly 80% of adults will experience it at some point in their lives. Here are some tips that my just keep you from becoming part of this statistic:

• Stretch and strengthen your back regularly.
  

• Utilize good posture at all times. This means keeping the ear lobe lined up with the shoulder, shoulder with the hip, and hip with the ankle.
  

• Use your body in ways that reduce stress on your back. GOOD BODY MECHANICS!!
  

  - Sitting:
  

  • Don't sit in the same position for more than an hour. Change positions every 30 minutes.

    
    

  • If your job requires sitting, utilize an adjustable chair that maintains the normal curve of your back. If necessary use a lumbar pillow or roll for added support.

    
    

  • Keep your feet flat on the floor or footrest.

    
    

  • Keep the top of your computer screen at eye level.
    

   

  - Lifting
  

  • The spine was designed with three curves that contribute to its strength and stability. Keeping your head level reduces stress on your back while lifting.

    
    

  • Reduce the force on your spine by holding objects close to your body. Remember, whether you feel it or not, gravity is always there and holding a load away from the body can increase its weight by 10 TIMES!!

    
    

  • The neck was designed to turn and bend in multiple directions to allow us to take in life from all angles. However, the low back was not, so when lifting don't twist, shuffle your feet to turn keeping your nose between your toes.