Cooperative Living August 2014 - 22

HEALTHY TAKE
Protect Your Back
A
ccording to the United States Department of Labor,
back pain is one of the most common reasons for missing
work. The American Chiropractic Association reports
that an estimated 80 percent of adults experience some form of
back injury in their lifetime. The best way to prevent back injuries
is to develop good habits that reduce the strain placed on the
back. Here are some key practices:
AVOID LIFTING AND BENDING WHEN YOU CAN
Any time you can spare your back the stress and strain of lifting
and bending by using a hoist, crane or other lift-assist
device, do so! Avoid using your back like a lever, which can
subject it to potentially damaging forces.
Place objects up off the floor. If you can set something
down on a table or other elevated surface instead of on the
floor, try to do this so you won't have to reach downward to
pick it up again.
Raise/lower shelves. The best zone for lifting is between
your shoulders and your waist. Put heavier objects on shelves at
waist level, lighter objects on lower or higher shelves.
Use carts and lift dollies to move objects, instead of
carrying them yourself.
USE PROPER LIFTING PROCEDURES
You can't always avoid lifting, but there are ways to reduce
the amount of pressure placed on the back when you do. By
bending your knees, you keep your spine in a better alignment
and reduce or remove the lever-principle forces. Instead of
using your back like a crane, allow your legs to do the work.
FOLLOW THESE STEPS WHEN LIFTING:
1. Take a balanced stance with your feet shoulderwidth
apart. One foot can be behind the object and
the other next to it.
2. Squat down to lift the object, but keep your heels
off the floor. Get as close to the object as you can.
3. Use your palms (not just your fingers) to get a
secure grip on the load. Make sure you'll be able
to maintain a hold on the object without switching
your grip later.
4. Lift gradually using your leg, abdominal and buttock
muscles and keep the load as close to you as
possible. Keep your chin tucked in so as to allow a
relatively straight back and neck line.
5. Once you're standing, change directions by pointing
your feet in the direction you want to go and
turning your whole body. Avoid twisting at your
waist while carrying a load.
6. To set a load down, use these same guidelines in
reverse.
20
A FEW MORE LIFTING TIPS:
* Reduce the amount of weight lifted. If you're moving a bunch
of books, use several small boxes rather than lifting one
heavy load.
* Use handles and lifting straps to move bulky objects like
mattresses.
* Get help if the shape is too awkward or the object is too
heavy for you to lift and move by yourself.
BODY MANAGEMENT
It's important to know your body's limitations, and to recognize
situations where your back is most at risk. Here are some
body-management tips that will help you avoid a back injury:
* Stretch first - If you know that you're going to be doing
work that might be hard on your back, take the time to
stretch your muscles before starting, just like a professional
athlete would do before a workout. This will help you avoid
painful strains and sprains.
* Slow down - If you're doing a lot of heavy, repetitive lifting,
take it slowly if you can. Allow yourself more recovery
time between lifts, as well. Don't overdo it.
* Rest your back - Take frequent, short breaks. If you've
ever been working in an awkward position for a long time,
then stood up and felt stiff and sore, you know you've been
in that position too long, and your body is now protesting.
Taking a one-minute stretch break every now and then can
help you avoid that.
* Sleep on a firm mattress - Also, the best sleeping
position for many people is either on the back with the knees
slightly elevated (by a pillow), or on the side with knees
slightly bent.
* Get in shape - Exercise to strengthen your stomach
muscles and increase your flexibility. 
Sources: Occupational Safety & Health Administration, www.osha.gov;
American Chiropractic Association, www.acatoday.org
Cooperative Living/August 2014
PICAPEZ/ISTOCK/THINKSTOCK
http://www.osha.gov http://www.acatoday.org
Cooperative Living August 2014

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