Back Safety
Most back injuries occur because people make the wrong moves over and over again. So what can you do to reduce your chances of hurting your back at work? You can learn to move correctly.
Sitting yourself up to move safely is not hard. You can do it in three steps:
1. Get Ready - Get into a starting position that gives you a stable base to move from.
2. Get Set - By tightening your abdominal muscles to support your back during the move.
3. Go - Bend at the hips & knees so your legs can supply the power for the move.
Get Ready - Get Set - Go
This three-step set-up works for lifting. It also helps to protect you during other moves. Like turning and pushing with the right set up. The move is easier and safer. Lets go into more detail on the three steps on the kind of moves you use everyday. We will start with lifting.
Lifting
Rather it is patients, equipment, dinner trays or linens, lifting are probably your riskiest move. Set-up the lift correctly so you don't end up as a patient.
1. Get Ready - By stabilizing your body. To do this get close to the object you want to lift. Adjust your feet so they are shoulder width apart and facing the object.
2. Get Set - By tightening your abdominal muscles to brace your back during lifting. Pull in your abdominal muscles like you are shielding your stomach from a punch and keep breathing normally.
3. Go - Bend at your hips and knees so your leg muscles can power the lift. Now stand up keeping the load close to your body as you straighten your legs not with your back and arms.
Twisting
Twisting rings the spine eventually causing pain or damage. So, instead of twisting your back, move your feet.
1. Get Ready - Feet should be shoulder width apart. Position them so you can easily shift your weight and move into the direction you want to turn.
2. Get Set - Tighten your abdominal muscles to brace your back.
3. Go - Relax your hips and knees bending them just a bit so your legs can power the movement. Step in the direction you want to go. Keep your toes facing your destination and move your hips and back together.
Pushing
The three-step set-up will also protect you when you push.
1. Get Ready - By positioning yourself directly behind the object. Get close enough to reach the load without rounding or slouching your back.
2. Get Set - Tighten your abdominal muscles.
3. Go - Bend at the hips slightly and gently tuck your buttocks under. Like you are tucking a tail between your legs. Bend your knees a little too. As with lifting, the power for the push comes from the legs and not the arms or back. Push off with your back leg. Do it again and again, taking short steady steps to drive yourself forward.
You may be lifting or pushing a patient that weighs twice your weight or you may be simply transferring a few files. The Get Ready - Get Set - Go should be used every time you lift, turn and push. By making these steps a part of your daily routine you will reduce your risk of a back injury.
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