Know the Facts about BacksKnow the Facts about BacksWays to avoid back injuriesWays to avoid back injuries

Facts about back injuriesFacts about back injuries

Your physical health has a lot to do with protection against back injury• Poor body mechanicsPoor body mechanics• Poor muscle tonePoor muscle tone• Extra weightExtra weight• High heelsHigh heels• Personal factorsPersonal factors

Don’t back down on fitnessDon’t back down on fitness

Strengthen the appropriate musclesStrengthen the appropriate muscles• Exercise the abdominal and leg musclesExercise the abdominal and leg muscles

Proper posture is beneficialProper posture is beneficial• Lying down is the least stressful positionLying down is the least stressful position• Stand straight up and erect rather than Stand straight up and erect rather than

slouchingslouching• Lower back support is a must while sittingLower back support is a must while sitting

Watch your every moveWatch your every move

When squatting, bend at the waist, hips When squatting, bend at the waist, hips or kneesor knees

Get a firm footing and keep your feet Get a firm footing and keep your feet partedparted

Center the object as well as your body Center the object as well as your body weightweight

Let your legs do the workLet your legs do the work

Watch your every moveWatch your every move

Grip the object firmly around the Grip the object firmly around the cornerscorners

Do not arch your backDo not arch your back Avoid twisting your backAvoid twisting your back Warm up before you liftWarm up before you lift

• Stretching at the start of the day can prevent Stretching at the start of the day can prevent injuriesinjuries

The push is onThe push is on

Always push, do not pull, your loadAlways push, do not pull, your load• Weight balanced between footingWeight balanced between footing• Keep your spine straightKeep your spine straight• Use your leg muscles to move the loadUse your leg muscles to move the load

Ergonomics to the rescueErgonomics to the rescue

Try to reduce or avoid repetitive Try to reduce or avoid repetitive motionsmotions

Muscle fatigue can lead to over-exertionMuscle fatigue can lead to over-exertion• Responsible for ¼ of all work injuriesResponsible for ¼ of all work injuries

Take a break to regain your strengthTake a break to regain your strength

Be careful while carryingBe careful while carrying

Make sure your path is clear of Make sure your path is clear of obstaclesobstacles

Use a dolly if availableUse a dolly if available Ask for help if you have to carry a heavy Ask for help if you have to carry a heavy

loadload Never carry a load backwardsNever carry a load backwards

Within reachWithin reach

Keep supplies at an easy-to-reach Keep supplies at an easy-to-reach heightheight

Use a ladder or step stool if an item is Use a ladder or step stool if an item is out of reachout of reach

Know the Facts about BacksKnow the Facts about BacksWays to avoid back injuriesWays to avoid back injuries