Lifting technique
The cause of back pain is very often improper lifting. During lifting and carrying, we should first pay attention to the back. It is strongest when standing upright and in balance with the natural ripples occurring in the neck and lower back. This way, the spine is stabilized and equipped for lifting.
As far as possible, one should use aids for heavy lifting (crane, forklift, elevator, wheels etc.), or one should get help from others with regards to heavy manual lifting. Proper lifting technique is important for all types of lifting.
- Lift your gaze and look forward.
- The back should maintain its natural curvature – bend the hip and knee joints.
- What you lift should be held as closely to your body as possible.
- Inhale, hold your breath while tightening the muscles of your abdomen and back.
MAKE A NOTE OF
- Stable foot position and good flooring.
- Good grip on what needs to be lifted.
- If possible, keep your heels on the ground.
- Your legs should point the same way as what you lift.
If your lifted load is to be moved sideways: Move your legs, rather than lifting and twisting your torso at the same time.
Correct sitting position.
Since we are built differently in terms of back and leg length, a seated position should be adapted to each individual.
It is important to consider:
- The back is straight and supported.
- Arms and shoulders are rested.
- The feet reach down to the floor.
- Adapt the chair (in the machine and in the office) as best as possible in relation to these points.
If you are having trouble getting back support, try using a small pillow behind your back to force yourself to straighten up. Avoid sitting with a sway to the back, which puts more strain on the lower back than normal, in addition to incorrectly straining the neck muscles.
CONSEQUENCES OF WRONG POSTURE
Over time, improper sitting postures will cause problems that will gradually be felt on the body. Typically, these include lower back problems, painful shoulders, and tense neck muscles.
Entry and exit of vehicles.
Operating large machinery is part of our everyday work. Entry and exit should be carried out according to the “three-point rule” to minimize the risk of fall/ wear-and-tear injuries. The rule describes how you should always have a firm grip for 1 hand and 2 feet, or 2 hands and one firm grip with your foot.
Self-training
Simple exercises will give a beneficial result in preventing ailments stemming from the load of heavy and monotonous work. The methods and exercises are simple but important.
Keep your body warm and try to keep moving. Self-training keeps the body and blood circulation going, and many exercises can be done while seated.
TIP!
30 minutes of activity (walking, jogging, physical work) 2 to 3 times per week provides you with positive health results!