The whole idea is to keep your back "on track." To help you, there is a four track plan inside which lays out some powerful tools for keeping your back healthy.

These four tracks have to do with both thinking and doing. Consider each task and apply these principles to build a "healthy back" life-style.

Track 1

Stretching several times a day can help build and maintain strength and flexibility. Stretching exercises should always be done slowly and gently. Discontinue any activity that causes pain.
Standing knee to chest - Leaning on a wall or solid surface for balance, lift one knee towards your chest, grasping the knee with both hands to gently pull towards your chest; hold for 3 counts, then bring your foot back down. DO the other knee (up to five repetitions.)
Back extension - Stand with knees slightly bend and your hands on the back of your waist; bend slowly backwards; hold for 5 counts, and then slowly return to standing position.

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Track 2

There is no single lifting method right for every person and every situation, but there are some important principles to remember.
Lift with your legs - keep your back straight by bending your knees. Instead of twisting, keep your load in front of you - use small steps to turn your body with the load instead of twisting at the waist.
Keep the load close to your body. Avoid lifting over your shoulder - use a solid ladder or stepstool to bring the load below shoulder level. Don't bend at the waist with your knees locked.Store frequently lifted items at waist level.

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Track 3

Thinking is a critical part of your work. Your ideas can help save your back and get the work done more efficiently.

Analyze risk. Minimize - reduce the stress. Neutralize - avoid stresses or awkward positions. Can the task be done with a forklift or other material handling equipment. How about a handtruck, cart or conveyor? Can the task be rearranged to reduce back stress? Examples: working with items at waist level rather than a lower level; avoid bending;avoid twisting.

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Track 4

How we sit, stand and sleep all affect or back. Additionally, out overall wellness/fitness have an impart on our back.

Sitting and Driving Recommended: Sit with knees higher than hips; stand up and move around from time to time. Not recommended: Sitting hunched forward; slouching; sitting for long periods of time without getting up.
Sleeping Recommended: Use a firm bed; sleep on back with pillows under knees or on side with knees pulled up somewhat and pillow between your knees.
Standing Recommended: Put one foot up on rail, ledge, etc.; stand with one foot in front of the other; use pelvic tilt. Not recommended: Standing with knees locked;standing at attention (shoulders thrown back.)

• Prior to lifting or beginning work a few short warm-up stretching exercises can reduce the risk or injuring your back.
• Seven out of ten Americans will experience some degree of back pain during their lives.
• Most back problems are sore muscles and usually of short duration.
• Smokers have a significantly higher risk of experiencing back pain.
• For every ten pounds of excess weight a person carries in their abdomen, it creates a constant 100 pounds of pressure on the discs of his or her back.
• If you can adjust your workstation to make it more comfortable, such as chair height or foot rests, back support of seat tilt, do so.
• Unsupported sitting , not using a back rest increases the "disc" pressure considerably over that experienced while standing.
• Back injuries are more severe when the load being moved is not held close to the body, is awkward and heavy, and twisting without moving your feet is involved.
• Many back injuries can be prevented by using lifting devices already present in the workplace such as handtrucks, hoists or lifts.
• I the load is "too heavy" break it up into smaller units or get help from a coworker. A few extra minutes can eliminate a lot of back pain.

  Back Belts

Back belts, also known as lifting belts or abdominal belts, have been successful in reducing the incidence of back injuries. However, no scientific study has shown back belts to be physically beneficial to the wearer.

If you use a back belt make sure you follow these simple rules to get the maximum benefit.

• Make sure it FITS!
• Use proper lifting techniques - knees bent, back straight, load close, do not twist.
• WEAR the belt.

Remember back belts do not make you stronger so don;t think you have sudden "super powers." Your back is mportant to you and your company... keep it healthy

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