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Handout #3 - Safe Lifting and Moving " Think before you lift"...This saying is often seen posted in factories and office buildings. If this is your first experience with low back pain, now is the time to learn about body mechanics and how to use these principles in your everyday activities. If you have had other episodes of low back pain in the past, now is the time to reacquaint yourself with safe lifting principles. Using proper body mechanics and safe lifting guidelines can shorten your recovery time and reduce the possibility of re-injury later on in your life. "Thinking before you lift" can be one of your most powerful weapons against low back pain now and in the future. Here are some tips that can help you reduce strain on your back. Keep your back long and tall: Keep your back long and tall: Good posture not only feels better, but reduces the workload on your back. Standing tall and with your head centered over your shoulders helps align your spine correctly and reduces muscle tension. Try to check yourself every hour during the day-stand up tall, shoulders back and relaxed, and feel the natural inward curve in you lower back. Find the right chair and sit up straight:Find the right chair and sit up straight: It doesn't seem like sitting would be hard on one's back, but in fact, sitting for long periods of time can place a great deal of stress on your lower back. Fortunately, a few simple things can make sitting more comfortable and healthy for you. If you sit at home or at work for long intervals, take a critical look at your favorite chairs. Chairs should provide support for your lower back and should allow your feet to rest comfortably on the floor (not too high or too low off the floor). Back healthy chairs don't have to be expensive-sometimes a rolled towel or inexpensive support pad is all you need to give your back the support it needs. At home and at work, try out a few chairs-and pick one that's right for you. In your car, reevaluate your driver's seat position-make adjustments as necessary to provide support for your back and avoid over-reaching the car's pedals. "Re-think" activities at workThink through your workday: Sometimes simple planning can prevent you from getting into danger at work. If your job requires lifting or twisting motions, re-think your daily tasks and identify anything you can do to minimize heavy lifting. Is it possible to change your work activities so that you and a co-worker can work together on lifting items? Can items at work be stored in a different place, so that lifting them will not be necessary? Consider talking to your supervisor or health care provider if you need assistance with thinking about your work tasks in a new way. When lifting is required, remember the basics-lift with your legs by bending at the knees so your arms are at the same height as the object you need to lift. Avoid lifting over your head or reaching over something to lift a heavy object. Support your back when restingHave a good night: A firm mattress is a good investment for your health. Pillows are good for support, especially for people who sleep on their side. Sometimes a small pillow under the knees will reduce tension on the lower back. Remember-if your neck is forced upward too sharply, your posture is out of line. Pillows should support straight alignment of your back and should not push you out of balance. "Listen" to your backListen to your back: During the day, check yourself. Where are the areas of tension in my neck and back? Are my shoulders hunched and pulled up to my ears? Sometimes, minor adjustments in position can make all the difference between a back healthy day and a stiff or tense day. Take a brief break to move around when you can.
For information contact rtw_project@montana.edu, Dr. Patricia Butterfield, Montana State University-Bozeman. Do not copy without permission.
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