Always bend the
knees and get into a squatting position to lift anything.
Secure the item you
are lifting by placing it close to your body.
Lift straight up,
pushing with your legs, while keeping your back straight.
Don't bend over
from the waist to pick up anything. Even repetitive bending
and lifting of very small items can cause a disk to become weak.
Never bend over and
twist your waist at the same time. This motion puts
up to 200% more stress on your lower back area.
Proper Work Posture
Most important is the chair you sit in. It should be height
adjustable at the very least. Your feet should be flat on the
floor, not dangling and not crossed. It would be best to have a
full back support as well. When working at a computer or desk
job, don't slouch in your chair. Always sit up tall with your
back fully against the back supports.
You should always have the key board and monitor directly in
front of you. It is also very important that you are not looking
down at your computer screen. A good idea is to set your monitor
on a monitor stand to raise it to eye level or slightly higher.
Using a back
support belt at work
Recent studies have shown that the use of back belts does not
reduce the number of work related low back injuries; although
they should not be disregarded all together. They can have a
positive result when used properly. They should be worn with
shoulder straps, so that the belt can be loosened when you are
not doing heavy lifting or repeated bending or twisting. A back
support belt can be helpful as a constant reminder to use proper
body mechanics all day every day.