Quality Integrated Services | Safety

Back Care

Your back is involved in every job you do. To help maintain the health of your back, it is important that you use your back in ways that will not strain or overwork your back. This safety topic will give you useful suggestions to help prevent back injury.

There are many things that do not involve work that can injure your back. Below are a few things that can lead to back pain or injury :

Poor Posture
Lack of Exercise
Overweight
Stress

There are several things you can do to help to improve overall back health. One of the main things everyone could benefit from is proper lifting. It is crucial that you lift with your legs and not your back. Your legs were designed to lift, your back was not intended for this purpose.

Exercises that you can do to improve your back include :

Sling Stretch Exercise – Lie on your back, legs straight. Grasp one knee, and bring it as tight to your chest as you can. Hold for 5 counts. Relax, then repeat 5 times. Repeat on the other leg.
Half Sit-Ups – Lie flat on your back, knees bent and feet flat on the floor. Keep your arms at your sides or cross them on your chest. Pull your head, chest and shoulders off the floor. Hold for 10 counts. Repeat 5 times.
Wall Slides – Stand with your back against a wall and your feet 12 inches apart. Slide down into a crouch. Keep your back against the wall. Hold for a count of 5. Slide up again, still with your back against the wall. Repeat 5 times.