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Back Injuries
Chances are you already know how painful back injuries can be, so there shouldn't be any need to convince you about the importance of protecting your back. What you may not know is that once you have injured your back, you have an estimated 80% chance of re-injuring your back at some point in the future. By learning ways to protect your back you may be able to beat the odds and prevent a re-occurrence.
Anytime you bend or lean over to pick something up, you put tremendous pressure on your lower back.
To demonstrate this, think of your back as a lever. With the fulcrum in the center of the lever, how many pounds would it take to lift a ten pound object? With the fulcrum in the center, it takes 10 pounds to lift the 10-pound object. However, if you shift the fulcrum to one side, it will change... If you think about it, when you bend over to pick something up, your waist acts as the fulcrum point in a lever system; and it is certainly not centered.
With the fulcrum shifted away from the object, it takes more force to lift the object. In fact, the human back operates on a 10:1 ratio. Bending over to lift a ten pound object actually puts 100 pounds of pressure on your lower back.
Overhead Bends
Clasp your hands above your head and reach towards the ceiling. Hold for 5 seconds, then slowly bend to the right for 5 seconds. Repeat on the left side.
Calf Stretch
Place one leg in front of the other, bending your front knee. Place your hands on top of your front thigh and gently push your hips downwards. You should feel the stretch in the back of your rear leg.
Rotation Stretch
With your hands on your hips, slowly turn your upper body to the right side and hold. Your hips should remain facing forward. Repeat on the left side.
Forward Bend
With knees bent, place your hands on your knees and slowly lower your chest towards your knees and back up again.
Thigh Stretch
Hold on to something for support. With your right hand, slowly pull your right foot towards the buttocks. You should feel a stretch along the front of your thigh. Hold for 5 seconds. Repeat on the left side.
Chin Tuck
Keep your head straight and shoulders back. Tuck your chin into your neck and hold for 5 seconds.
Proper Lifting
Maintain your backs natural curves, especially the arch in your lower back
Look up while you lift to keep the curves in your back.
Placing an a Shelf
Move as close as possible to the shelf. Spread your feet in a wide stance, positioning one foot in front of the other, to give you a solid base of support Do not lean forward and do not fully extend your arms while holding the object in your hands. If the shelf is chest high, move close to the shelf and place your feet apart and one foot forward. Lift the object chest high, keep your elbows at your side and position your hands so you can push the object up and on to the shelf. Remember to tighten your stomach muscles before lifting.
DO NOT
Lift from the floor. Twist and lift. Lift with one hand (unbalanced) Lift loads across obstacles. Lift while reaching or stretching. Lift from an uncomfortable posture. Don't fight to recover a dropped object. Don't hold your breath while lifting - GET HELP.