Better Habits for Healthier Backs
Better Habits for Healthier Backs Protect Your Back with Proper Body Mechanics Practice these techniques to prevent injuries: LIFTING Position yourself closely to the object and stand with your feet • shoulder-distance apart. Bend at your knees - do not bend at the waist. • Test the weight of the object before lifting. If it is too heavy, get help. • Use 2 hands when lifting and keep the object close to your body. • Do NOT twist. Your back should be straight. • CARRYING Hold objects with 2 hands at waist level if possible. • Keep object close to your body. •
Better Habits for Healthier Backs Protect Your Back with Proper Body Mechanics Practice these techniques to prevent injuries: REACHING Reach only as far as it is comfortable. Do not stretch beyond your comfort level. • Test the weight of the object before lighting it off shelf by pushing up on one corner. • Only light, rarely used items should be stored overhead. • PUSHING/PULLING Push rather than pull when you have a choice. It is less strain. • For pushing, place one leg behind the other, bend knees and hips, and incline body • toward the object. When pulling, place one foot behind the other. Only pull for short distances. •
Better Habits for Healthier Backs Don’t Be a Weekend Yardwork Warrior To avoid “Weekend Warrior” syndrome and the injuries that can result from excessive amounts of activity over the span of a few days, be sure to take these important steps: Warm Up Make sure you're limber before tackling the yard. Use Proper Body Mechanics Always bend from the knees and keep your back straight. Take Breaks and Change Tasks Take frequent rest and stretch breaks, drink plenty of water and wear proper clothing for sun protection and to allow for sweating. Increase Activity throughout the Week Be sure to stay active throughout the week by walking, stretching and strength training.
Better Habits for Healthier Backs Three Tips for Backpack Safety 1. Wear both straps Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed. 2. Wear the backpack over the strongest mid-back muscles • Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. • Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. 3. Lighten the load Keep the load at 10-15% or less of the child's bodyweight
Better Habits for Healthier Backs Posture Tips for Parents Lifting Your Child from the Floor • Use a half-kneel lift. Stand close to your child on the floor. While keeping your back straight, place one foot slightly forward of the other foot, and bend your hips and knees to lower yourself onto one knee. • Once on the floor, grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, push with your legs, and slowly return to the standing position. Carrying/Holding Your Child • When holding or carrying your child, always hold him or her close to your body and balanced in the center of your body. • Avoid holding your child in one arm and balanced on your hip. • When using a child carrier, keep your back straight and your shoulders back to avoid straining.
Better Habits for Healthier Backs Posture Tips for Parents Picking up Toys from the Floor Keep your head and back straight. While bending at your waist, extend one leg off the floor straight behind you. Lifting Your Child out of the Crib • If your child's crib has a rail that lowers, you will want it in the lowest position when lifting your child out of the crib. • As you lift, keep your feet shoulder-width apart, knees slightly bent. Arch your lower back and, while keeping your head up, bend at your hips. With both arms, grasp your child and hold him or her close to your chest. Straighten your hips so you are in an upright position, and then extend your knees to return to a full stand. Pushing a Stroller • Stay as close to the stroller as possible, allowing your back to remain straight and your shoulders back. • Avoid pushing the stroller too far ahead of you. This causes you to hunch your back and shoulders forward.
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