Three Rules to Avoid Back Injury

The following are three rules to follow in order to help avoid painful back injuries:

1. Keep the Chest Forward

Always be sure to bend at the hips - not the low back. Most people believe bending their knees will ensure a safe lift, but this form alone can still lead to a back injury. The most important tip is to bend the hips and push the chest out, pointing forward. Also, one should never twist.

Bending the knees alone will still allow a person to curve the back and risk and injury, but keeping the chest pointing forward will guarantee a straight back. The back muscles will then be used most effectively for maintaining good posture, as they are designed to do. The knees will bend automatically so the muscles of the legs and hips will produce the power for lifting correctly.

2. Lead with the Hips, Not the Shoulders

Twisting is another dangerous mistake that can lead to back injury. The shoulders should be kept in line with the hips to avoid this movement. For changing directions, move the hips first so the shoulders will move in unison.

When moving the shoulders first, the hips tend to lag behind creating the dangerous twisting that can cause back injury, especially to the joints in the back and pelvis.

3. Keep the Weight Close to the Body

The further an object is held from one's center of gravity, the more force required to hold that object up. For example, for most people it is not too difficult to hold a gallon of milk close to the chest, but it can be quite difficult to hold a gallon of milk stretched out in front at arm's reach.

Of course, the milk does not get heavier when it is further from the body, but it does require much more force to hold it up. This extra force will also run through the lower back. Therefore, the closer the object is to one's body, the less likely it is to lead to back injury.

If the object is too wide to get it between the knees when lifting, consider getting help from another person instead of trying to lift it alone. Larger objects require lifting at a long reach and increase the load on one's back just like an improper lift technique.

These three rules are applicable to most lifting situations. Following them whenever possible will reduce the amount of stress the back must go through during activity.

Stretching Tips for avoiding injury at your workstation

 

In spite of the fact that spending 8 to 10 hours at a desk may not seem as taxing as a five-mile hike or an intense kickboxing class, researchers argue that it can cause serious problems for your joints, muscles and bones.  The way you answer the phone, sit in your chair and organize the items on your desk directly affects your physical state.

 

Focusing on ergonomics, the study of human movement capabilities in relation to work demands, may assist in lessening the physical strain caused by workstation layout.  Try the following stretches to help ease the tension in your muscles and joints right from the comfort of your cubicle.

 

Stretches for your Whole Body

·         Stand up and sit down without using your hands.

·         Sit on an exercise ball for 30-minute periods to engage your back, abdomen, legs and rear- end muscles, and maintain good posture.

·         Stand, stretch your arms to the ceiling and breathe deeply for five seconds. Repeat.

 

Stretches for your Neck, Back and Shoulders

·         Inhale and shrug your shoulders to your ears. Hold for five seconds and release.  Repeat. 

·         Grab your right elbow with your left hand and stretch your arm across your chest. Hold this position for five seconds and switch to your other arm.

Stretch your arms around the opposite shoulder blade and give yourself a hug.

·         Hug your legs with your arms while sitting, allowing your chest to rest on your legs. 

 

Stretches for your Fingers, Hands and Wrists

·         Clench your fists, stretch your hands out parallel to the ground and do 10 wrist circles in each direction.

• Extend your arm to the floor and push your fingers with your opposite hand towards your body. Hold this stretch for five seconds and then switch hands. 

 

Stretches for your Lower Body

·         Grab the right side of your chair with your left hand as you twist your upper body to the right. Hold pose for five seconds. Then, reverse movement for left side.

·         Stretch your legs in front of you and point and flex your toes 10 times. 

 

To implement these stretches into your daily routine, take regular mini-breaks every hour.  After stretching, get a beverage or use the restroom. This will allow your eyes to rest, your mind a chance to regroup and your body to move about