Your Health
Looking after your back
Many of those people who care for others do so at some risk of back injuries to themselves. This can be minimised by following some simple rules when doing everyday tasks as well as when helping someone else to move.
- Maintain a good posture at all times
- Never lift, unless you have to
- When you have to lift, follow the guidelines below
- Remember that relaxing is just as important
- The environment is important for safe moving and handling
- Keep yourself fit - it is important to keep your muscles toned to prevent neck and back problems
- Take your time and plan any moving and handling you have to do.
When you have to lift:
- Don't stoop, keep your back straight and your head up
- Bend your knees, let the big muscles in your legs take the strain
- Make sure you have a good base of support, i.e. feet at hip distance apart
- Never twist your spine; move at the hips or move your feet
- Keep the load close to you
- Make sure that you can manage the weight. Do not lift anything too heavy for you.
- Can you reduce the weight by splitting the load into smaller sections?
Remember that relaxing is just as important
- Good support when you are sleeping is essential; have enough pillows to fill the space between your ear and your shoulder
- Your mattress should give you good support.
The environment is important for safe moving and handling
- Make sure that surfaces that you work at are the right height, where possible, to avoid stooping or over stretching.
- Remove any obstacles or spillages to reduce tripping or slipping
- Don't carry things over a long distance but try to find a way of sliding or using equipment such as a trolley or, if necessary, somewhere to put loads down to give rest periods
- Lighting and ventilation should be adequate to allow you to move around easily.
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