c It takes part in almost every move you make. c Because of its workload, your back is prone to injury. Back Injuries
c re extremely painful.
c re difficult to heal. c re frequently recurring. c ffect everything you do. Back Injuries
×reventing back injuries is a major safety challenge.
For those who suffer from back injury:
c nly 3% receive training in preventing back injuries.
c 97% receive medical treatment. In Saudi Aramco
In 2005, back injuries caused:
c ½9% of all industrial disabling injuries (IDIs) resulting
in ½57 lost work days. c 9% of all off-job disabling injuries (DIs) resulting in 2½2 lost work days. In Saudi Aramco
From January ½ to September 30, 2006, back injuries
caused:
c ½2% of IDIs resulting in 72 lost work days.
c 5% of DIs resulting in ½5½ lost work days. ^earn the Right Moves
£he best way to prevent back injuries is to learn
the right moves:
c ×ractice good posture²maintain your back¶s
natural curves. c ×ractice good body mechanics and work techniques²good habits reduce the strain placed on the back. c Maintain physical fitness. ×osture
×ractice good posture:
c Stand or sit up straight.
c Keep knees slightly bent while standing. c Keep your ears, shoulders, hips, and ankles in a straight line while standing. c £uck in buttocks. Ý ÿood Body Mechanics & Work Techniques ^ifting
uemember your B K when lifting:
c B²Back Straight c ²void £wisting c ² lose to the body c K²Keep the lift smooth (don¶t jerk)
Always lift with your legs!
ÿood Body Mechanics & Work Techniques Standing/walking
c Keep your weight equal on both feet or with
one foot up resting on a low stool. c hange positions often. c Keep head high, chin tucked in, toes straight ahead. c Wear comfortable, low-heeled shoes (less than 4 cm high) with good support. c £ake short rest breaks. ÿood Body Mechanics & Work Techniques Driving
c djust car seat so your knees are just
below hip level. c Sit up straight. c Keep both hands on the steering wheel. c Use a lumbar support (or rolled-up towel) to support your lower back. ÿood Body Mechanics & Work Techniques Sitting
c Sit up straight and firmly against the back of
the chair. c Keep both feet flat on the floor. c Keep knees at or slightly lower than the level of your hips. c ×rotect your lower back with a lumbar support (or rolled-up towel). ÿood Body Mechanics & Work Techniques Sleeping
c Sleep on a firm mattress.
c Sleep on your side with a pillow between your bent knees or on your back with a pillow under knees. c Never sleep on your stomach, which can twist your neck and strain your back. ÿood Body Mechanics & Work Techniques Computer workstations
c Keep the keyboard directly in front
of you. c ×lace the screen at a comfortable distance. c djust the top of the screen to be at eye level. c Maintain your back in neutral posture. c void extended reaches. ÿood Body Mechanics & Work Techniques Computer workstations
c Keep forearms and hands
horizontal, with your elbows vertically under your shoulders (no angle at the wrist). c djust the chair¶s height so that your knees are level or slightly below your hips and both feet are flat on the floor. ÿood Body Mechanics & Work Techniques Manual Material Handling ½. Decrease the weight lifted by: c Modifying size, shape, and/or number of objects. c uepackaging load. c Holding objects close to your body. c Distributing the weight of the load evenly. c Using lifting teams (ask for help). c Using lift assist devices (e.g., carts, dollies, forklifts, cranes). ÿood Body Mechanics & Work Techniques Manual Material Handling « M 2. Improve the effectiveness of your work space by: c Ensuring clear and easy access to load. c £urning by moving your feet and your whole body. c Minimizing bending, twisting, and reaching below mid-thigh, above shoulder height, and beyond 50 cm. ÿood Body Mechanics & Work Techniques Manual Material Handling « M 3. Minimize frequently repeated and lengthy tasks that are the most tiring by: c lternating heavy tasks with lighter ones. c Using larger muscle groups (e.g., thighs). c ueducing the number of times a load is lifted. c ueducing the pace of the task. Maintain ×hysical Fitness
×oor physical fitness can increase the
likelihood of a back injury.
uegular exercise: c Strengthens back and abdominal muscles. c ×romotes weight control. c Keeps bones healthy and strong.