Spinal Safety:

Spine Injuries:

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.

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.

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.

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.

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.

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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