"BACK CARE Nearly 25% of the losl-rme injuries in consizuction ate ‘elated to the back Move than half of mese injuries result fom ining excessive weight or ifting insonect To prevent ijusies, you need 1. proper posture 2. correc iting techniques 3. reguiar exercise, Posture ‘Correct posture is not.an erect, miliary posa. M means ‘maintaining he naturally cocuring curves in your spine ‘You have two inward curves — at he neck and kw Bac — and one outward curve ~ a the upper back Keeping your spine wigned in this manner reduces ‘everyday stresses on your back and minnizes the ellecis ff ihe normal aging peotess onthe spine When wesking in a crouched, bent, o stooping postion fora prolonged period, take regular breaks by standing up and bending backwards thee times Correct Posture “4 Conte conn “| Zo ‘Pace Niner antares ‘You nave two inward ‘curves tloedosis), one ‘esch at the neck aad low beck, and one outward ‘curve tkyphosis) at the ‘upper back re ‘Common Posture eB E& Normal ‘Sway Bick Fiat Back Rrotonged standing An ineaped curve Too iia curve ‘een “eaues Gn M1 your lnwer ‘BOCK al Back) Ww Bu leased cum nw jam meuertaban — sutapresaunecn yurbork Elewihg tgelerlavayback). fe brent of your Whee) wo long, the decs. This may ‘ary te stinet postion wil cause eons 18 Ya phone toot or Bick wall) wl ‘ake erase off the mer opie, ower back mussies ‘and ligaments to ‘igen and lead to ‘morbeck pan, ase pratiems ‘nd pain hse jofcom e = Fruench mek Rh rights Ma recon work Work Overhead When we ig overran an ached postin for grelenged period, tke rege beak by luigi ats rbotng ard bondng toad tha ras, If possibie avoid workng on lankiers: Use satis instead, expecially or lang term fake or for jobs where you rust handle hairy materials Materials Handling Proper Litting j 1. Plan your move + Size up the load and make sure pathway is clear. + Gat help 2s needed, + Use a dolly or other device it necessary. 2. Use a wisobalanced stance with one foot slighty ‘ahead ol the other. 3. Gat as close to tha load as possible Tighten your stomach muscles as the lh Begins When ttiing, heap your lower back in its normal arched pasfion and use your age to if 6. Pickup your festand phot to turn ~ cori tit your Baek 7. Lower the load slowly, maintaining the curve in your lower back, Your back can manage most fits =if you itt carocty. ‘Avoid iting above shoulder height This causes the back to neh, placing heavy sirass on tne smal janis af the: spine.1p pt catch faling objects, Your muscles may not have time to caprdinate praperly to protect the spine, Push rather than pull, Pushing allows you to maintain the normal curves in your back, ‘Weight Transfer Pull the object toward you whl transterring your weight to the lit side, Lit ony ta the level required. ‘Shift your weight to your other log wile pushing the ‘abject into position ‘Shoot Materials yadafeam at eo, a cas te ag ‘eetoie Ler are eat When you handle shast materials, use praper techniquas to protect your back, Where possible, ‘Bore shaets at a eeveniont height and abe jraund on timbers or trestles. Tip sheet up, then ede seat party om Grasp shest on Eee Te Jang sia at mis pone Pa back erect sci Twig te Band af the knees, ‘one ide, ‘mabtaning the normal curve in "your lower back. Grasp sheet ‘Boave and below at mio-pare Foray sano sow sarang nana, Boca yt W auntie mec a ti. art WR : fh — Liars should be of similar height, Bofors staring thoy shauid dacide on iting strategy ant wha wil fako charge. Fora two-person It ot a long ioe, the thter who takes change must 86 that the load is camed en fe seme sice, with a elear line of vision. Begin by iting load rom ground \aivisist height Than ifthe lowe fen wait to ehauies Carrying on Stairs Use your stomach muscies to help suppor and protect your back. It possibve, the tallest arraior Strongest person should be at the bottom of the load, Balance Aucid one-handed carying it passe, Try 1o cit bul the weigh evervy an each sice. 11 you can’t avoid on-naniged carging, such as with 2 single pail, hold the free arm sither straight au oF-on yaur hip as a cauntarbalance. Mechanical Help Use. car or dally or tansparing Gees tools and equipment wherever passibie Consider using pallets where surlace conditions allow, Rolin frame scaffolds wit a few tube-and-clamp components may be usalul or moving heavy objects such as motors of drives where ether daviees such as forts are not availableWhoolbarrows with dual wheels are a great imprevarient over single wheel. Better balsace and increased tlotaton over soft ground make ‘wheeling easier on the back Lifhtables with casters for beawy components can be heiptul. These tables. are light, eavry loads of several hundred pounds, and have adjustabie hevghs tram one to several tet, Exercise Construction work strengthens some muscles whila thers become shorter and weaker, creating a muscle imbalance. A regular exercise program can help to prevent ts tem Rapper, A.good exercise program shauid consist of four basic pats: 1 worm 2 ian warkout 2. stength and etch 4 coukdown fe hams hsedofcom This is a general exercise program only. Setore starting ‘amy exarese pragtam, consu your doctor fist you have any concerns or experiance ary pain ‘while doing the exereses, stop and consult your Sq stoctor. ey 1. March in Place ‘Stem Stand in postion, ai ‘Action: Purr arms nd legs fn oppostie ‘actions. Make aure hacta contact ground Cantinue: 3 ta 5 minutes, 2. rm Circles. Start Stand with ans raisod ao horieceally and slighty ~~ in frentat shaulders, pans ‘down, and feet shoulder-xith apa. ‘Action: Ratate arms in forward citculae y ZI a it ‘mo6on fat 46-0 second Flax. Fepost 35 times, ‘Stretching Program ‘The fofowing srelching exercises are of graniast vee batore work star's. They may however, be dona at any convenient time. Whenever they ara dane, a brief warm-up ‘walking briskly orjoggng on the spat iz mest bench ‘The exercises should be performed in a slow, conirlled manner and held a sustained statch, Avoid bouncy, jetay movements which may tear muscle bres 3. Kroes to Chest Start; Support yoursat securely wih one hans Action: Pu your knea toward your chest and ‘grasp areurd your knee with your free hand, Hold the etraten for 30 seconds, Lower your feg ta the ground and repeat ‘with tha other leg, lepeat three times ‘or each log. 4. Hip Stretch Start: Stand with one toot in tront of the athe. Place hands above the knee of the front 6a ‘Acton: Genmly bard front knee, keeping back ‘got flat on the floor Hid 20-30 seconds. Repeat wih other og Repeat throe times: for each eo 5. Thigh Streten Start: Support yoursalt with one hand an sematting secure Bend your leg back and grasp your 4 ankle with your tree hand. Gently ‘ul your arile lower your body, / feceing your uric sight. Hold 20 to 90 seconds; rapeat with other lag. Rapeet thrae mes foreach leg. tin 6. Calf Stretch Start. Stand sight amy tom & solid support and lear ant 3h. swan your ousretonas hands. Ber the forward leg and place’ ‘the othee lag atrsight Bening you. Action: Slowly move yourhigs forward, raeping the hael of the back lag on ‘the ground, Holo 30 seconds, relax, and repeat with afer og, Repest three times foreach leg, 7. Hamstring Stretch Start: Place the back al yout hee! an a platiorn at comiortabie neight. Bend _ =" \ aur supporting log sight, = \ Accom: Looking sraighe ahead, stwly bend forward atthe his unt youteet a good sietch at hs ‘ack ofthe ised leg. Hold 30 f=) ecards and repeat wth ‘bret leg. Repent Ute Benes ‘ar each tog.