Risk management involves you, the employer, looking at the risks that arise in the workplace and then putting sensible health and safety measures in place to control them. By doing this you can protect your most valuable asset, your employees, as well as members of the public from harm
As an employer, the law requires you to assess and manage health and safety risks - for most businesses this is not difficult to do and there are several methods in place to do one.
RISK ASSESSMENT
A risk assessment is an important step in protecting our workers and business, as well as complying with the law. It helps one focus on the risks that really matter in our workplace – the ones with the potential to cause real harm.
In many instances, simple measures can readily control risks, for example ensuring spillages are cleaned up promptly so people do not slip, or cupboard drawers are kept closed to ensure people do not trip. These are simple, cheap and effective measures to ensure our most valuable asset - workforce - is protected.
The law does not expect us to eliminate all risk, but we are required to protect people as far as ‘reasonably practicable’
I am trying to explore into how we can achieve one with minimum fuss.
I will start by defining what risk assessment is?
"This is the careful examination of what in our work place could cause harm to people, so that we can weigh up whether what we have taken enough precaution or should do more to prevent harm"
We are legally required to assess the risks in our workplace so that we put in place a plan to control the risks.
How to assess the risks in your workplace
Wednesday, January 28, 2009
Friday, January 23, 2009
Arranging your workstation components continued
Viewing Angle–Height and Side-to-Side
Place monitors directly in front of the user
Potential Hazard
Working with your head and neck turned to the side for a prolonged period loads neck muscles unevenly and increases fatigue and pain.
Possible Solutions
Position your computer monitor directly in front of you, so your head, neck and torso face forward when viewing the screen. Monitors should not be farther than 35 degrees to the left or right.
If you work primarily from printed material, place the monitor slightly to the side and keep the printed material directly in front. Keep printed materials and monitors as close as possible to each other.
Display screen is too high
Potential Hazard
A display screen that is too high or low will cause you to work with your head, neck, shoulders, and even your back in awkward postures. When the monitor is too high, for example, you have to work with your head and neck tilted back. Working in these awkward postures for a prolonged period fatigues the muscles that support the head.
Comfortable viewing angle is 15 to 20 degrees
Possible Solutions
The top of the monitor should be at or slightly below eye level. The center of the computer monitor should normally be located 15 to 20 degrees below horizontal eye level.
The entire visual area of the display screen should be located so the downward viewing angle is never greater than 60 degrees when you are in any of the four reference postures. In the reclining posture the straight forward line of sight will not be parallel with the floor, which may increase the downward viewing angle. Using very large monitors also may increase the angle.
Remove some or all of the equipment (computer case, surge protector, etc.) on which the monitor may be placed. Generally, placing the monitor on top of the computer case will raise it too high for all but the tallest users.
Elevate your line of sight by raising your chair. Be sure that you have adequate space for your thighs under the desk and that your feet are supported.
Stresses because of bifocal lenses
Potential Hazard
Bifocal users typically view the monitor through the bottom portion of their lenses. This causes them to tilt the head backward to see a monitor that may otherwise be appropriately placed. As with a monitor that is too high, this can fatigue muscles that support the head.
Possible Solutions
Lower the monitor (below recommendations for non-bifocal users) so you can maintain appropriate neck postures. You may need to tilt the monitor screen up toward you.
Raise the chair height until you can view the monitor without tilting your head back. You may have to raise the keyboard and use a foot rest.
Use a pair of single-vision lenses with a focal length designed for computer work. This will eliminate the need to look through the bottom portion of the lens.
Viewing Time
Potential Hazard
Viewing the monitor for long periods of time may cause eye fatigue and dryness. Users often blink less while viewing the monitor.
Possible Solutions
Rest your eyes periodically by focusing on objects that are farther away (for example, a clock on a wall 20 feet away).
Stop, look away, and blink at regular intervals to moisten the eyes.
Alternate duties with other non-computer tasks such as filing, phone work, or customer interaction to provide periods of rest for the eyes.
Viewing Clarity
Potential Hazard
Monitors that are tilted significantly either toward or away from the operator may distort objects on the screen, making them difficult to read. Also, when the monitor is tilted back, overhead lights may create glare on the screen. This can result in eyestrain and sitting in awkward postures to avoid eye glare.
Possible Solutions
Tilt the monitor so it is perpendicular to your line of sight, usually by tilting the screen no more than 10 to 20 degrees. This is most easily done if the monitor has a riser/swivel stand. A temporary solution involves tilting the monitor back slightly by placing a book under the front edge. Note: Tilting the monitor back may create glare on the screen from ceiling lighting and a glare screen may be needed.
Monitor support surfaces should allow the user to modify viewing distances and tilt and rotation angles.
Potential Hazards
Factors that reduce image quality make viewing more difficult and may lead to eye strain. These factors include
electromagnetic fields caused by other electrical equipment located near computer workstations, which can result in display quality distortions; and
dust accumulation, which is accelerated by magnetic fields associated with computer monitors and can reduce contrast and degrade viewing conditions.
Possible Solutions
Computer workstations should be isolated from other equipment that may have electrostatic potentials in excess of +/- 500 volts.
Computer monitors should be periodically cleaned and dusted.
Place monitors directly in front of the user
Potential Hazard
Working with your head and neck turned to the side for a prolonged period loads neck muscles unevenly and increases fatigue and pain.
Possible Solutions
Position your computer monitor directly in front of you, so your head, neck and torso face forward when viewing the screen. Monitors should not be farther than 35 degrees to the left or right.
If you work primarily from printed material, place the monitor slightly to the side and keep the printed material directly in front. Keep printed materials and monitors as close as possible to each other.
Display screen is too high
Potential Hazard
A display screen that is too high or low will cause you to work with your head, neck, shoulders, and even your back in awkward postures. When the monitor is too high, for example, you have to work with your head and neck tilted back. Working in these awkward postures for a prolonged period fatigues the muscles that support the head.
Comfortable viewing angle is 15 to 20 degrees
Possible Solutions
The top of the monitor should be at or slightly below eye level. The center of the computer monitor should normally be located 15 to 20 degrees below horizontal eye level.
The entire visual area of the display screen should be located so the downward viewing angle is never greater than 60 degrees when you are in any of the four reference postures. In the reclining posture the straight forward line of sight will not be parallel with the floor, which may increase the downward viewing angle. Using very large monitors also may increase the angle.
Remove some or all of the equipment (computer case, surge protector, etc.) on which the monitor may be placed. Generally, placing the monitor on top of the computer case will raise it too high for all but the tallest users.
Elevate your line of sight by raising your chair. Be sure that you have adequate space for your thighs under the desk and that your feet are supported.
Stresses because of bifocal lenses
Potential Hazard
Bifocal users typically view the monitor through the bottom portion of their lenses. This causes them to tilt the head backward to see a monitor that may otherwise be appropriately placed. As with a monitor that is too high, this can fatigue muscles that support the head.
Possible Solutions
Lower the monitor (below recommendations for non-bifocal users) so you can maintain appropriate neck postures. You may need to tilt the monitor screen up toward you.
Raise the chair height until you can view the monitor without tilting your head back. You may have to raise the keyboard and use a foot rest.
Use a pair of single-vision lenses with a focal length designed for computer work. This will eliminate the need to look through the bottom portion of the lens.
Viewing Time
Potential Hazard
Viewing the monitor for long periods of time may cause eye fatigue and dryness. Users often blink less while viewing the monitor.
Possible Solutions
Rest your eyes periodically by focusing on objects that are farther away (for example, a clock on a wall 20 feet away).
Stop, look away, and blink at regular intervals to moisten the eyes.
Alternate duties with other non-computer tasks such as filing, phone work, or customer interaction to provide periods of rest for the eyes.
Viewing Clarity
Potential Hazard
Monitors that are tilted significantly either toward or away from the operator may distort objects on the screen, making them difficult to read. Also, when the monitor is tilted back, overhead lights may create glare on the screen. This can result in eyestrain and sitting in awkward postures to avoid eye glare.
Possible Solutions
Tilt the monitor so it is perpendicular to your line of sight, usually by tilting the screen no more than 10 to 20 degrees. This is most easily done if the monitor has a riser/swivel stand. A temporary solution involves tilting the monitor back slightly by placing a book under the front edge. Note: Tilting the monitor back may create glare on the screen from ceiling lighting and a glare screen may be needed.
Monitor support surfaces should allow the user to modify viewing distances and tilt and rotation angles.
Potential Hazards
Factors that reduce image quality make viewing more difficult and may lead to eye strain. These factors include
electromagnetic fields caused by other electrical equipment located near computer workstations, which can result in display quality distortions; and
dust accumulation, which is accelerated by magnetic fields associated with computer monitors and can reduce contrast and degrade viewing conditions.
Possible Solutions
Computer workstations should be isolated from other equipment that may have electrostatic potentials in excess of +/- 500 volts.
Computer monitors should be periodically cleaned and dusted.
Arranging your workstation components continued
Viewing Angle–Height and Side-to-Side
Potential Hazard
Working with your head and neck turned to the side for a prolonged period loads neck muscles unevenly and increases fatigue and pain.
Possible Solutions
Position your computer monitor directly in front of you, so your head, neck and torso face forward when viewing the screen. Monitors should not be farther than 35 degrees to the left or right.
If you work primarily from printed material, place the monitor slightly to the side and keep the printed material directly in front. Keep printed materials and monitors as close as possible to each other.
Display screen is too high
Potential Hazard
A display screen that is too high or low will cause you to work with your head, neck, shoulders, and even your back in awkward postures. When the monitor is too high, for example, you have to work with your head and neck tilted back. Working in these awkward postures for a prolonged period fatigues the muscles that support the head.
Comfortable viewing angle is 15 to 20 degrees
Possible Solutions
The top of the monitor should be at or slightly below eye level. The center of the computer monitor should normally be located 15 to 20 degrees below horizontal eye level.
The entire visual area of the display screen should be located so the downward viewing angle is never greater than 60 degrees when you are in any of the four reference postures. In the reclining posture the straight forward line of sight will not be parallel with the floor, which may increase the downward viewing angle. Using very large monitors also may increase the angle.
Remove some or all of the equipment (computer case, surge protector, etc.) on which the monitor may be placed. Generally, placing the monitor on top of the computer case will raise it too high for all but the tallest users.
Elevate your line of sight by raising your chair. Be sure that you have adequate space for your thighs under the desk and that your feet are supported.
Stresses because of bifocal lenses
Potential Hazard
Bifocal users typically view the monitor through the bottom portion of their lenses. This causes them to tilt the head backward to see a monitor that may otherwise be appropriately placed. As with a monitor that is too high, this can fatigue muscles that support the head.
Possible Solutions
Lower the monitor (below recommendations for non-bifocal users) so you can maintain appropriate neck postures. You may need to tilt the monitor screen up toward you.
Raise the chair height until you can view the monitor without tilting your head back. You may have to raise the keyboard and use a foot rest.
Use a pair of single-vision lenses with a focal length designed for computer work. This will eliminate the need to look through the bottom portion of the lens.
Viewing Time
Potential Hazard
Viewing the monitor for long periods of time may cause eye fatigue and dryness. Users often blink less while viewing the monitor.
Possible Solutions
Rest your eyes periodically by focusing on objects that are farther away (for example, a clock on a wall 20 feet away).
Stop, look away, and blink at regular intervals to moisten the eyes.
Alternate duties with other non-computer tasks such as filing, phone work, or customer interaction to provide periods of rest for the eyes.
Viewing Clarity
A monitor support that adjusts the height and angle of the monitor
Potential Hazard
Monitors that are tilted significantly either toward or away from the operator may distort objects on the screen, making them difficult to read. Also, when the monitor is tilted back, overhead lights may create glare on the screen. This can result in eyestrain and sitting in awkward postures to avoid eye glare.
Possible Solutions
Tilt the monitor so it is perpendicular to your line of sight, usually by tilting the screen no more than 10 to 20 degrees. This is most easily done if the monitor has a riser/swivel stand. A temporary solution involves tilting the monitor back slightly by placing a book under the front edge.
Note: Tilting the monitor back may create glare on the screen from ceiling lighting and a glare screen may be needed.
Monitor support surfaces should allow the user to modify viewing distances and tilt and rotation angles.
Potential Hazards
Factors that reduce image quality make viewing more difficult and may lead to eye strain. These factors include
electromagnetic fields caused by other electrical equipment located near computer workstations, which can result in display quality distortions; and
dust accumulation, which is accelerated by magnetic fields associated with computer monitors and can reduce contrast and degrade viewing conditions.
Possible Solutions
Computer workstations should be isolated from other equipment that may have electrostatic potentials in excess of +/- 500 volts.
Computer monitors should be periodically cleaned and dusted.
Potential Hazard
Working with your head and neck turned to the side for a prolonged period loads neck muscles unevenly and increases fatigue and pain.
Possible Solutions
Position your computer monitor directly in front of you, so your head, neck and torso face forward when viewing the screen. Monitors should not be farther than 35 degrees to the left or right.
If you work primarily from printed material, place the monitor slightly to the side and keep the printed material directly in front. Keep printed materials and monitors as close as possible to each other.
Display screen is too high
Potential Hazard
A display screen that is too high or low will cause you to work with your head, neck, shoulders, and even your back in awkward postures. When the monitor is too high, for example, you have to work with your head and neck tilted back. Working in these awkward postures for a prolonged period fatigues the muscles that support the head.
Comfortable viewing angle is 15 to 20 degrees
Possible Solutions
The top of the monitor should be at or slightly below eye level. The center of the computer monitor should normally be located 15 to 20 degrees below horizontal eye level.
The entire visual area of the display screen should be located so the downward viewing angle is never greater than 60 degrees when you are in any of the four reference postures. In the reclining posture the straight forward line of sight will not be parallel with the floor, which may increase the downward viewing angle. Using very large monitors also may increase the angle.
Remove some or all of the equipment (computer case, surge protector, etc.) on which the monitor may be placed. Generally, placing the monitor on top of the computer case will raise it too high for all but the tallest users.
Elevate your line of sight by raising your chair. Be sure that you have adequate space for your thighs under the desk and that your feet are supported.
Stresses because of bifocal lenses
Potential Hazard
Bifocal users typically view the monitor through the bottom portion of their lenses. This causes them to tilt the head backward to see a monitor that may otherwise be appropriately placed. As with a monitor that is too high, this can fatigue muscles that support the head.
Possible Solutions
Lower the monitor (below recommendations for non-bifocal users) so you can maintain appropriate neck postures. You may need to tilt the monitor screen up toward you.
Raise the chair height until you can view the monitor without tilting your head back. You may have to raise the keyboard and use a foot rest.
Use a pair of single-vision lenses with a focal length designed for computer work. This will eliminate the need to look through the bottom portion of the lens.
Viewing Time
Potential Hazard
Viewing the monitor for long periods of time may cause eye fatigue and dryness. Users often blink less while viewing the monitor.
Possible Solutions
Rest your eyes periodically by focusing on objects that are farther away (for example, a clock on a wall 20 feet away).
Stop, look away, and blink at regular intervals to moisten the eyes.
Alternate duties with other non-computer tasks such as filing, phone work, or customer interaction to provide periods of rest for the eyes.
Viewing Clarity
A monitor support that adjusts the height and angle of the monitor
Potential Hazard
Monitors that are tilted significantly either toward or away from the operator may distort objects on the screen, making them difficult to read. Also, when the monitor is tilted back, overhead lights may create glare on the screen. This can result in eyestrain and sitting in awkward postures to avoid eye glare.
Possible Solutions
Tilt the monitor so it is perpendicular to your line of sight, usually by tilting the screen no more than 10 to 20 degrees. This is most easily done if the monitor has a riser/swivel stand. A temporary solution involves tilting the monitor back slightly by placing a book under the front edge.
Note: Tilting the monitor back may create glare on the screen from ceiling lighting and a glare screen may be needed.
Monitor support surfaces should allow the user to modify viewing distances and tilt and rotation angles.
Potential Hazards
Factors that reduce image quality make viewing more difficult and may lead to eye strain. These factors include
electromagnetic fields caused by other electrical equipment located near computer workstations, which can result in display quality distortions; and
dust accumulation, which is accelerated by magnetic fields associated with computer monitors and can reduce contrast and degrade viewing conditions.
Possible Solutions
Computer workstations should be isolated from other equipment that may have electrostatic potentials in excess of +/- 500 volts.
Computer monitors should be periodically cleaned and dusted.
Arranging your workstation components
Appropriate placement of the components and accessories for the desktop computer workstation will allow you to work in neutral body positions, help you perform more efficiently, and work more comfortably and safe.
The following sections explain how to select and arrange specific workstation components.
Monitors
Monitor Quick Tips
Put monitor directly in front of you and at least 20 inches away.
Place monitor so top line of screen is at or below eye level.
Place monitor perpendicular to window.
Choosing a suitable monitor and placing it in an appropriate position helps reduce exposure to forceful exertions, awkward postures, and overhead glare. This helps prevent possible health effects such as excessive fatigue, eye strain, and neck and back pain.
Consider the following issues to help improve your computer workstation:
Viewing Distance
Viewing Angle-Height and Side-to-Side
Viewing Time
Viewing Clarity
Viewing Distance
Potential Hazards
Monitors placed too close or too far away may cause you to assume awkward body positions that may lead to eyestrain.
Viewing distances that are too long can cause you to lean forward and strain to see small text. This can fatigue the eyes and place stress on the torso because the backrest is no longer providing support.
Viewing distances that are too short may cause your eyes to work harder to focus (convergence problems) and may require you to sit in awkward postures. For instance, you may tilt your head backward or push your chair away from the screen, causing you to type with outstretched arms.
Preferred viewing distance is 20 to 40 inches
Possible Solutions
Sit at a comfortable distance from the monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair. Generally, the preferred viewing distance is between 20 and 40 inches (50 and 100 cm) from the eye to the front surface of the computer screen
Note: text size may need to be increased for smaller monitors.
Provide adequate desk space between the user and the monitor. If there is not enough desk space, consider doing the following:
Make more room for the back of the monitor by pulling the desk away from the wall or divider; or
Provide a flat-panel display, which is not as deep as a conventional monitor and requires less desk space or
Place monitor in the corner of a work area. Corners often provide more desk depth than a straight run of desk top.
Move back and install an adjustable keyboard tray to create a deeper working surface.
The following sections explain how to select and arrange specific workstation components.
Monitors
Monitor Quick Tips
Put monitor directly in front of you and at least 20 inches away.
Place monitor so top line of screen is at or below eye level.
Place monitor perpendicular to window.
Choosing a suitable monitor and placing it in an appropriate position helps reduce exposure to forceful exertions, awkward postures, and overhead glare. This helps prevent possible health effects such as excessive fatigue, eye strain, and neck and back pain.
Consider the following issues to help improve your computer workstation:
Viewing Distance
Viewing Angle-Height and Side-to-Side
Viewing Time
Viewing Clarity
Viewing Distance
Potential Hazards
Monitors placed too close or too far away may cause you to assume awkward body positions that may lead to eyestrain.
Viewing distances that are too long can cause you to lean forward and strain to see small text. This can fatigue the eyes and place stress on the torso because the backrest is no longer providing support.
Viewing distances that are too short may cause your eyes to work harder to focus (convergence problems) and may require you to sit in awkward postures. For instance, you may tilt your head backward or push your chair away from the screen, causing you to type with outstretched arms.
Preferred viewing distance is 20 to 40 inches
Possible Solutions
Sit at a comfortable distance from the monitor where you can easily read all text with your head and torso in an upright posture and your back supported by your chair. Generally, the preferred viewing distance is between 20 and 40 inches (50 and 100 cm) from the eye to the front surface of the computer screen
Note: text size may need to be increased for smaller monitors.
Provide adequate desk space between the user and the monitor. If there is not enough desk space, consider doing the following:
Make more room for the back of the monitor by pulling the desk away from the wall or divider; or
Provide a flat-panel display, which is not as deep as a conventional monitor and requires less desk space or
Place monitor in the corner of a work area. Corners often provide more desk depth than a straight run of desk top.
Move back and install an adjustable keyboard tray to create a deeper working surface.
Thursday, January 22, 2009
Good Working Positions
To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning.
This is a comfortable working posture in which your joints are naturally aligned.
Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD).
The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
• Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
•Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
•Shoulders are relaxed and upper arms hang normally at the side of the body.
•Elbows stay in close to the body and are bent between 90 and 120 degrees.
•Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
•Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
•Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
•Knees are about the same height as the hips with the feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
•Make small adjustments to your chair or backrest.
•Stretch your fingers, hands, arms, and torso.
•Stand up and walk around for a few minutes periodically.
These four reference postures are examples of body posture changes that all provide neutral positioning for the body.
Upright sitting posture.
The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical.
Standing posture.
The user's legs, torso, neck, and head are approximately in-line and vertical. The user may also elevate one foot on a rest while in this posture.
Declined sitting posture.
The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical.
Reclined sitting posture.
The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs.
keep fit, keep healthy.
This is a comfortable working posture in which your joints are naturally aligned.
Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD).
The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
• Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
•Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
•Shoulders are relaxed and upper arms hang normally at the side of the body.
•Elbows stay in close to the body and are bent between 90 and 120 degrees.
•Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
•Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
•Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
•Knees are about the same height as the hips with the feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
•Make small adjustments to your chair or backrest.
•Stretch your fingers, hands, arms, and torso.
•Stand up and walk around for a few minutes periodically.
These four reference postures are examples of body posture changes that all provide neutral positioning for the body.
Upright sitting posture.
The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical.
Standing posture.
The user's legs, torso, neck, and head are approximately in-line and vertical. The user may also elevate one foot on a rest while in this posture.
Declined sitting posture.
The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical.
Reclined sitting posture.
The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs.
keep fit, keep healthy.
Maintaining a Healthy Back
Posture - Standing
Stand up straight. Don't slouch.
If you must stand for long periods of time, use a footrest or anti-fatigue mats.
Select and use appropriate footwear that is comfortable.
Posture - Sitting
Sitting is actually harder on your back than standing.
Sit up straight. Again, don't slouch.
If you must sit for long periods of time, consider using a pillow or towel to support your lower back.
Select and use a chair that fits you.
Make sure that when you are sitting that your knees are slightly higher than your hips.
Posture - Lying Down
Select a mattress that doesn't sag. Or, replace one that does.
Sleep on your side with your knees bent or on your back.
Avoid sleeping on your stomach with your head resting on a stack of pillows.
Exercise - Outdoor
After work, get off the couch, get outside, and get some exercise. For example:
Go for a walk;
Ride a bike;
Jog;
Swim;
Play tennis, football, volleyball,badminton, or basketball.
Remember to maintain good posture throughout your exercise session.
If you have a history of back or other health problems, check with your doctor before starting any strenuous exercise program.
Exercise - Indoor
If for some reason you can't get outside, the following indoor exercises will help you maintain a healthy back.
Knee Raise
Lie down on your back with your knees bent.
Raise one knee at a time to your chest, and hold it for 30 seconds.
Lower your foot to the floor, and raise the other knee.
Repeat this exercise 6 times for each leg.
Half Sit-ups
Lie down on your back with your knees bent.
Put your arms on your chest.
Raise your body 6 - 8 inches off the floor.
Hold for 5 seconds, then relax.
Repeat 6 times
Partial Squat
Starting at a standing position, balance yourself by holding onto a stationary object, such as the back of a chair.
Bend your knees, and squat down about halfway to the floor.
Hold this position for several seconds. Stand up.
Repeat 6 times.
Leg Lifts
Lie face down on the floor with your head resting on your folded arms.
Lift your right leg up from your hip until you feel the muscles stretch.
Inhale while lifting up your leg, and exhale while lowering your leg.
Return to your starting position. Relax.
Repeat the exercise with your left leg.
Repeat 8 - 10 times for both legs.
Eat Healthy
Stay at a healthy weight.
Being overweight puts extra strain on your back.
Select foods that are good for you and help you to keep your weight down.
Avoid foods that are high in fats and sugar.
Foods that are high in fiber and low in salt are much better for you and your back.
Stand up straight. Don't slouch.
If you must stand for long periods of time, use a footrest or anti-fatigue mats.
Select and use appropriate footwear that is comfortable.
Posture - Sitting
Sitting is actually harder on your back than standing.
Sit up straight. Again, don't slouch.
If you must sit for long periods of time, consider using a pillow or towel to support your lower back.
Select and use a chair that fits you.
Make sure that when you are sitting that your knees are slightly higher than your hips.
Posture - Lying Down
Select a mattress that doesn't sag. Or, replace one that does.
Sleep on your side with your knees bent or on your back.
Avoid sleeping on your stomach with your head resting on a stack of pillows.
Exercise - Outdoor
After work, get off the couch, get outside, and get some exercise. For example:
Go for a walk;
Ride a bike;
Jog;
Swim;
Play tennis, football, volleyball,badminton, or basketball.
Remember to maintain good posture throughout your exercise session.
If you have a history of back or other health problems, check with your doctor before starting any strenuous exercise program.
Exercise - Indoor
If for some reason you can't get outside, the following indoor exercises will help you maintain a healthy back.
Knee Raise
Lie down on your back with your knees bent.
Raise one knee at a time to your chest, and hold it for 30 seconds.
Lower your foot to the floor, and raise the other knee.
Repeat this exercise 6 times for each leg.
Half Sit-ups
Lie down on your back with your knees bent.
Put your arms on your chest.
Raise your body 6 - 8 inches off the floor.
Hold for 5 seconds, then relax.
Repeat 6 times
Partial Squat
Starting at a standing position, balance yourself by holding onto a stationary object, such as the back of a chair.
Bend your knees, and squat down about halfway to the floor.
Hold this position for several seconds. Stand up.
Repeat 6 times.
Leg Lifts
Lie face down on the floor with your head resting on your folded arms.
Lift your right leg up from your hip until you feel the muscles stretch.
Inhale while lifting up your leg, and exhale while lowering your leg.
Return to your starting position. Relax.
Repeat the exercise with your left leg.
Repeat 8 - 10 times for both legs.
Eat Healthy
Stay at a healthy weight.
Being overweight puts extra strain on your back.
Select foods that are good for you and help you to keep your weight down.
Avoid foods that are high in fats and sugar.
Foods that are high in fiber and low in salt are much better for you and your back.
Lifting Safely
In most work situations, objects that are very heavy are lifted and carried by machines such as forklifts. However, there are times when you may have to lift, adjust, or carry a heavy object. It is at these times that you run the risk of injuring your back.
Assess the Situation
Before lifting and carrying a heavy object, take a few moments to assess the situation.
How far will you have to carry the load?
Is the way clear of clutter, cords, slippery areas, overhangs, stairs, curbs, or uneven surfaces?
Will there be doors that are closed? Ask someone to hold a door open or place a wedge under the door to hold it open.
Before You Lift
Take a few moments to "size up the load." Test the weight by lifting a corner of the object. If it is too heavy or if the object is an odd shape, STOP!
Ask for help. Two or three people lifting a heavy object is much safer than trying to do it yourself.
Use a handtruck, pushcart, or a mechanical lifting device.
Consider using gloves that will improve your grip and protect your hands.
Never lift anything unless you are sure you can do so safely.
Lifting the Load
The KEY to lifting safely is keeping your back straight or slightly arched. NEVER USE YOUR BACK TO LIFT!
Start the lift by putting your feet close to the object. Get a firm footing.
Center your body over your feet.
Squat down like a professional weightlifter, bending your knees. Keep your back straight or slightly arched. You want your legs to do the lifting, not your back.
Grasp the load securely with your hands, and pull the load close to you. Smoothly lift straight up. NEVER TWIST YOUR BODY WHILE LIFTING, KEEPING YOUR HEAD UP, AS IF LOOKING STRAIGHT AHEAD, NOT DOWN.
Carrying the Load
As you carry the load:
Keep your back straight or slightly arched.
Walk slowly and surely.
Use your feet to change directions. Never twist your back.
Avoid leaning over.
Avoid lifting a load over your head. If you become tired, set the load down, and rest for a few moments.
Setting the Load Down
Setting the load down is the reverse of lifting.
Position yourself where you want to set the load.
Squat down. Let your legs to do the work, not your back.
REMEMBER NOT TO TWIST YOUR BODY WHILE SETTING DOWN A LOAD, AND KEEP YOUR HEAD UP. Once the load is where you want it, release your grip. Never release your grip on a load until it is secure. You don't want to drop a load on your foot. Or, if someone is helping you, dropping a load unexpectedly can injure the other person
Handtrucks and Pushcarts
When using a handtruck or pushcart, remember:
It is easier and safer to push than to pull.
Stay close to the load, try not to lean over, and keep your back straight or slightly arched.
Use both hands to control the handtruck or pushcart.
Use tie-down straps, if necessary, to secure the load.
Avoid stairs and inclines. If you must take a load to another floor, use a freight elevator. Never "horse around" with handtrucks and pushcarts.
Forklifts
If an object is too heavy to lift or carry with a handtruck or load onto a pushcart, use a forklift.
WARNING: Never attempt to operate a forklift or other piece of lifting equipment unless you have been trained and authorized by your organization to do so
Assess the Situation
Before lifting and carrying a heavy object, take a few moments to assess the situation.
How far will you have to carry the load?
Is the way clear of clutter, cords, slippery areas, overhangs, stairs, curbs, or uneven surfaces?
Will there be doors that are closed? Ask someone to hold a door open or place a wedge under the door to hold it open.
Before You Lift
Take a few moments to "size up the load." Test the weight by lifting a corner of the object. If it is too heavy or if the object is an odd shape, STOP!
Ask for help. Two or three people lifting a heavy object is much safer than trying to do it yourself.
Use a handtruck, pushcart, or a mechanical lifting device.
Consider using gloves that will improve your grip and protect your hands.
Never lift anything unless you are sure you can do so safely.
Lifting the Load
The KEY to lifting safely is keeping your back straight or slightly arched. NEVER USE YOUR BACK TO LIFT!
Start the lift by putting your feet close to the object. Get a firm footing.
Center your body over your feet.
Squat down like a professional weightlifter, bending your knees. Keep your back straight or slightly arched. You want your legs to do the lifting, not your back.
Grasp the load securely with your hands, and pull the load close to you. Smoothly lift straight up. NEVER TWIST YOUR BODY WHILE LIFTING, KEEPING YOUR HEAD UP, AS IF LOOKING STRAIGHT AHEAD, NOT DOWN.
Carrying the Load
As you carry the load:
Keep your back straight or slightly arched.
Walk slowly and surely.
Use your feet to change directions. Never twist your back.
Avoid leaning over.
Avoid lifting a load over your head. If you become tired, set the load down, and rest for a few moments.
Setting the Load Down
Setting the load down is the reverse of lifting.
Position yourself where you want to set the load.
Squat down. Let your legs to do the work, not your back.
REMEMBER NOT TO TWIST YOUR BODY WHILE SETTING DOWN A LOAD, AND KEEP YOUR HEAD UP. Once the load is where you want it, release your grip. Never release your grip on a load until it is secure. You don't want to drop a load on your foot. Or, if someone is helping you, dropping a load unexpectedly can injure the other person
Handtrucks and Pushcarts
When using a handtruck or pushcart, remember:
It is easier and safer to push than to pull.
Stay close to the load, try not to lean over, and keep your back straight or slightly arched.
Use both hands to control the handtruck or pushcart.
Use tie-down straps, if necessary, to secure the load.
Avoid stairs and inclines. If you must take a load to another floor, use a freight elevator. Never "horse around" with handtrucks and pushcarts.
Forklifts
If an object is too heavy to lift or carry with a handtruck or load onto a pushcart, use a forklift.
WARNING: Never attempt to operate a forklift or other piece of lifting equipment unless you have been trained and authorized by your organization to do so
Wednesday, January 21, 2009
Why Do So Many People Have Back Problems?
Back injuries are often:
Very painful;
A long term or lifetime disability; and
Expensive to diagnose and treat
Most back problems are related to your spine. Your spine is made up of many small bones called vertebrae. These vertebrae are "spaced" by spinal disks that act as shock absorbers to cushion and separate your vertebrae.
Your spine serves not only to help you sit or stand upright, but also to protect your spinal cord. Your spinal cord is the main "information highway" for your entire body, and is composed of millions of nerves. Because your spine is a delicate structure, you will experience pain whenever you strain, sprain, or in some way injure your back.
Causes of Back Pain
Poor Posture
Standing, sitting, or lying down incorrectly will put strain on your spine. Your spine is designed to operate best when it is in a "natural S" shape. Bending this natural S out of shape for long periods of time can often lead to muscle fatigue and back pain. This is why you stretch backwards when you experience back tension. Without thinking, you are trying to adjust your spine back to its natural S shape
Impact Trauma
Being in an accident, where your spine is injured, will produce serious back pain. Examples of impact trauma include, but are not limited to, falls, slips, being struck by materials or equipment, or being involved in an auto accident.
Repetitive Trauma
Working in an awkward position or lifting incorrectly over a period of time can cause what are known as cumulative trauma disorders (CTDs). As you repeat an unhealthy position or movement, small injuries begin to add up. If you do not change how or what you are doing, more serious injuries can occur.
Out of Shape
Your overall physical condition can affect your back. If your back muscles are weak, or if you have put on a few pounds, your back must work harder. Making your back work harder can lead to back pain.
Tension and Stress
Tight and knotted muscles which are caused by tension and stress can cause muscle spasms and back pain.
Aging and Disease
As we age, the muscles in our backs lose their strength and ability to function. One of the disks in your spine can "slip" out of place, and press on the nerves in your back. Osteoarthritis, a form of arthritis, can cause back pain, as well as kidney and prostate problems.
Very painful;
A long term or lifetime disability; and
Expensive to diagnose and treat
Most back problems are related to your spine. Your spine is made up of many small bones called vertebrae. These vertebrae are "spaced" by spinal disks that act as shock absorbers to cushion and separate your vertebrae.
Your spine serves not only to help you sit or stand upright, but also to protect your spinal cord. Your spinal cord is the main "information highway" for your entire body, and is composed of millions of nerves. Because your spine is a delicate structure, you will experience pain whenever you strain, sprain, or in some way injure your back.
Causes of Back Pain
Poor Posture
Standing, sitting, or lying down incorrectly will put strain on your spine. Your spine is designed to operate best when it is in a "natural S" shape. Bending this natural S out of shape for long periods of time can often lead to muscle fatigue and back pain. This is why you stretch backwards when you experience back tension. Without thinking, you are trying to adjust your spine back to its natural S shape
Impact Trauma
Being in an accident, where your spine is injured, will produce serious back pain. Examples of impact trauma include, but are not limited to, falls, slips, being struck by materials or equipment, or being involved in an auto accident.
Repetitive Trauma
Working in an awkward position or lifting incorrectly over a period of time can cause what are known as cumulative trauma disorders (CTDs). As you repeat an unhealthy position or movement, small injuries begin to add up. If you do not change how or what you are doing, more serious injuries can occur.
Out of Shape
Your overall physical condition can affect your back. If your back muscles are weak, or if you have put on a few pounds, your back must work harder. Making your back work harder can lead to back pain.
Tension and Stress
Tight and knotted muscles which are caused by tension and stress can cause muscle spasms and back pain.
Aging and Disease
As we age, the muscles in our backs lose their strength and ability to function. One of the disks in your spine can "slip" out of place, and press on the nerves in your back. Osteoarthritis, a form of arthritis, can cause back pain, as well as kidney and prostate problems.
Subscribe to:
Posts (Atom)