The ABC’s of Back Safety
A – Awareness/Adjustments
B – Body Mechanics
C – Care/Conditioning
Awareness/Adjustments
Many injuries are due to repetitive movements and fatigue resulting from natural stresses and strains on the body. Poor posture can place stresses and strains in areas of the body that are weak, resulting in pain and excessive wear.
· For example, a person who works at a computer can prevent headaches and shoulder or neck pain by a few modifications:
- Place your keyboard so that elbows are even with your waist, wrists in neutral (neither bent down or up) and one foot in front of your body.
- Place the monitor level with your eyes, so that your neck is not back or down.
- Move frequently to change the stresses from low to high.
Body Mechanics
Posture is a key in proper body mechanics:
- Try to keep your back as straight as possible at all times. This is done by remembering the basics of head up, shoulders back, chest out, stomach and rear-end in and back straight.
- When lifting heavy objects, widen your feet, squat from your hips, do not twist and tighten your stomach.
- If lifting a light object, use the golfer’s technique: the back is straight, one leg is straight, one arm is used for balance, the opposite leg is extended (in back of you) and the object is picked up by the arm, not balancing.
- Try pushing objects with your legs, not pulling them towards you.
Care/Conditioning
Eating, sleeping and exercise are vital when preventing injury and keeping a healthy body. Small adjustments can make a big difference:
Stand up, stretch and walk around at least once an hour.
Park your car further away and walk.
Take the stairs instead of the elevator.
Walk a message over to someone instead of calling.