Stretches for Your Back

Most back injuries that occur to workers are from improper lifting techniques or other incorrect manual handling of materials. By following a few simple steps you can protect yourself from back injuries.

• Many back injuries can be prevented by stretching the back muscles before you begin work. This is particularly true if you have to lift heavy objects during the day. Remember to re-stretch following lunch or long break periods. Suggested stretching exercises follow.

• Stretching upper back - Stand erect with your hands in front of your thighs and palms facing your body. Lift your hands toward your chin while exhaling. Most back injuries that occur to workers are from improper lifting techniques or other incorrect manual handling of materials. By following a few simple steps you can protect yourself from back injuries.

• Many back injuries can be prevented by stretching the back muscles before you begin work. This is particularly true if you have to lift heavy objects during the day. Remember to re-stretch following lunch or long break periods. Suggested stretching exercises follow.

• Stretching upper back - Stand erect with your hands in front of your thighs and palms facing your body. Lift your hands toward your chin while exhaling. Before moving any materials or equipment assess their weight as best you can. If there is any question in your mind about your ability to easily move them, don’t go it alone. Get help from a co-worker.

• When preparing to lift an object, whether you are by yourself or getting help from a co-worker, follow these steps:

• get your body as close to the object as possible.

• get your back straight by putting your butt down and head up.

• lift with your legs.

• always keep your back straight.