How to Avoid Strain If you make an effort, it’s not too difficult to keep posture in mind when you’re walking from place to place or moving from task to task. The difficulty comes when you’re stuck in one position for some time or when you are carrying out a task that has unusual physical demands.
Lifting safely
Heavy objects It’s a great temptation to just stoop
Incorrect ways of lifting can be bad for your back, because you’re using the back muscles to do work for which they’re not designed. So when lifting:
down and grasp a heavy object in order to lift it. But if you do this you’re putting yourself at considerable risk of damaging your back. Instead, stand with one foot slightly in front of the other as close as possible to the object to be lifted. If you can, keep both feet flat on the floor. Bend your knees and hips until you are low enough, keeping your back straight. Straighten up in one smooth movement, using your hip and leg muscles and keeping your back straight. Only start to move once you’re standing erect.
Keep your back straight and use the muscles of your legs. Place one hand underneath the object, if possible, and pull it close to your body. It’s worth remembering that a weight held at arm’s length increases the stress on your spine by up to 10 times that of the weight itself. pick it up Picking up any object from the ground – even a light one – can strain your back if you don’t do it correctly. Always bend your knees and keep your back straight.
Keep your back straight
Bend your knees
From heavy manual work to desk work and everyday tasks in the home, most activities have areas of potential risk for your back. But most hazards in your work or home life can be controlled if you keep in mind these three basic rules: choose the correct equipment; use the correct technique; and take regular breaks. The following pages have general tips that you can use in many situations.
back strain At work Many types of work involve the possibility of back strain, but jobs involving lifting and carrying are among the highest risk occupations for back injury.
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The Healthy Back
Bending down When loading a washing machine, putting a dish in the oven or just picking up a toy from the floor, make sure that you bend your knees rather than your back.
Rights and wrongs of lifting The photograph above shows a lifting position that carries a high risk of back strain: the person has reached down with a bent back and straight legs. A much safer position is shown right: he has lowered himself by bending the knees and has kept his back straight. Far right, he carries the heavy object close to his body to reduce the amount of strain.
How to Avoid Strain
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