SAFE LIFTING Avoiding a Painful Back

2 The Five Leading Back Injury Factors u Poor Posture u Poor Physical Condition u Improper Body Mechanics u Incorrect Lifting u Jobs That Require High Energy

3 THE SPINE’S BASIC FUNCTIONS u Providing Support u Protecting the Spinal Cord u Providing Flexibility to Allow Bending and Rotating

4 STANDING POSTURE u Keep Your Spinal Column Aligned in Its Natural Curves u Prop One Foot up on a Stool to Reduce Stress in Your Lower Back

5 STRETCH OFTEN & SHIFT POSITIONS u Change (Shift) Your Posture Often u Stretch Frequently Throughout the Day u Keep Your Body Flexible (Not Rigid or Fixed) u Don’t Force Your Body to Conform to Its Workspace

6 LIFT WITH COMMON SENSE! u Assess the Situation u Is the Load Big, Bulky, Heavy? u Do You Need Help? u Remember- No Single Technique Will Work in All Circumstances

7 THE SAFE LIFTING ZONE u The Safe Lifting Zone Is Between the Knees and Shoulders u Below Knee Level? Bend With Your Knees and Lift With Your Legs u Above Your Shoulders? Use a Stool or Ladder

8 PUSH-- DON’T PULL Can You Slide It Instead of Lifting It?

9 Do you need equipment to help move it? Must you twist or stretch to get it? u Use Proper Equipment - Hand Trucks - Forklifts - Dollies u Readjust the Load or Your Position Before You Lift -- Get Help!

10 PREPARING TO LIFT OR MOVE u Have You Stretched Your Muscles or Warmed up Before Lifting? u Are You Wearing Slip Resistant Shoes? u Have You Cleared a Pathway Before You Move the Item?

11 WHEN YOU LIFT Do u Plant Your Feet Firmly- Get a Stable Base u Bend at Your Knees- Not Your Waist u Tighten Your Abdominal Muscles to Support Your Spine u Get a Good Grip- Use Both Hands

12 WHEN YOU LIFT Do u Keep the Load Close to Your Body u Use Your Leg Muscles As You Lift u Keep Your Back Upright, Keep It in Its Natural Posture u Lift Steadily and Smoothly Without Jerking

13 WHEN YOU LIFT Do Not u Lift From the Floor u Twist and Lift u Lift With One Hand (Unbalanced) u Lift Loads Across Obstacles

14 WHEN YOU LIFT Do Not u Lift While Reaching or Stretching u Lift From an Uncomfortable Posture u Don’t Fight to Recover a Dropped Object

15 EXERCISE FOR LOW BACK PAIN u Keeps Body Flexible u Helps Prevent Injury u Do Not Overdo-- Follow Doctor’s Instruction Carefully

16 REMEMBER! u Your Work Day Is One Third of Your Total Day u Plan Your Tasks Carefully to Avoid a Painful Back u Managing Your Back Is Your Responsibility