Spinal Safety:

• Your spine is at work 24 hours a day.
• It takes part in almost every move you make.
• Because of its workload, your spine is prone to injury.

Spine Injuries:

• Are extremely painful.
• Are difficult to heal.
• Are frequently recurring.
• Affect everything you do.
• Preventing spine injuries is a major safety challenge.
• For those who suffer from spine injury:
• Only 3% receive training in preventing spine injuries.
• 97% receive medical treatment.

Learn the Right Moves:

• The best way to prevent back injuries is to learn the right moves:
• Practice good posture – maintain your back’s natural curves.
• Practice good body mechanics and work techniques good habits reduce the strain placed on the back.
• Maintain physical fitness.
• Have a Good Posture
• Stand or sit up straight.
• Keep knees slightly bent while standing.
• Keep your ears, shoulders, hips, and ankles in a straight line while standing.
• These curves counterbalance and allow the spine to remain balanced over the center of gravity.

Have a Good Posture:

• When posture is good, all the organs can function properly without interference.
• Also, your nervous system ability to monitor and control the whole body’s function is enhanced.
• Conversely, improper posture leads to gradual degeneration of the spine.
• It will result in misaligned vertebrae which can irritate nerves and ligaments and muscles stretch unevenly.
• Always practice good posture when sitting, standing, sleeping and lifting heavy.

Body Mechanics & Work Techniques:

Standing/walking:

• Keep your weight equal on both feet.
• Change positions often.
• Keep head high, chin tucked in, toes ahead.
• Wear comfortable, low-heeled shoes with good support.
• Body Mechanics & Work Techniques

Sleeping:

• Sleep on a firm mattress.
• Sleep on your side with a pillow between your bent knees or on your back with a pillow under knees.
• Never sleep on your stomach, which can twist your neck and strain your back.

Sitting:

• Sit up straight, firmly against back of the chair.
• Keep both feet flat on the floor.
• Keep knees at or slightly lower than the level of your hips.
• Protect your lower back with a lumbar support (or rolled-up towel).

Driving:

• Adjust car seat so your knees are just below hip level.
• Sit up straight.
• Keep both hands on the steering wheel.
• Use a lumbar support (or rolled-up towel) to support your lower back.

Computer workstations:

• Keep the keyboard directly in front of you.
• Place the screen at a comfortable distance.
• Adjust the top of the screen to be at eye level.
• Maintain your back in neutral posture.
• Avoid extended reaches.
• Keep forearms and hands horizontal, with your elbows vertically under your shoulders (no angle at the wrist).
• Adjust the chair’s height so that your knees are level or slightly below your hips and both feet are flat on the floor.

Lifting:

• Remember your BACK when lifting:
• B. Back Straight
• A. Avoid Twisting
• C. Close to the body
• K. Keep the lift smooth (do not jerk)
• Always lift with your legs!
• Decrease the weight lifted by:
• Holding objects close to your body.
• Distributing the weight of the load evenly.
• Using lifting teams (ask for help).
• Using lift assist devices (e.g., carts, dollies, forklifts, cranes).
• Body Mechanics & Work Techniques
• Improve effectiveness of your work space by:
• Ensuring clear and easy access to load.
• Turning by moving your feet and your whole body.
• Minimizing bending, twisting, and reaching below mid-thigh, above shoulder height, and beyond 50 cm.
• Minimize frequently repeated and lengthy tasks that are the most tiring by:
• Alternating heavy tasks with lighter ones.
• Using larger muscle groups (e.g., thighs).
• Reducing the number of times a load is lifted.
• Reducing the pace of the task.
• Maintain Physical Fitness
• Poor physical fitness can increase the likelihood of a back injury.

Regular exercise:

• Strengthens back and abdominal muscles.
• Promotes weight control.
• Keeps bones healthy and strong.
• Exercises
• There are a few exercises that can be done at your desk that will help emphasize proper posture.
• Pinch your shoulder blades together as hard as you can for 15 seconds. This should be repeated 3 to 4 times.
• Tuck your chin in like you are making a double chin. Hold this for 15 seconds as hard as you can and repeat 3 to 4 times also.
• Both of these strengthen the postural muscles and make it easier to keep in the proper position.
• When working long hours at the computer it is important to take mini-breaks. Lean back in the chair and extend your arms out and away from your body.
• These breaks should be done every 30 minutes and you should get up from your chair and move around for at least 5 minutes every hour.

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