预防背及腰扭伤的安全培训

TheForcesInvolvedTheamountofforceyouplaceonyourbackinliftingmaysurpriseyou!Thinkofyourbackasalever.Withthefulcruminthecenter,itonlytakestenpoundsofpressuretoliftatenpoundobject.TheForcesInvolvedIfyoushiftthefulcrumtooneside,ittakesmuchmoreforcetoliftthesameobject.Yourwaistactslikethefulcruminaleversystem,ona10:1ratio.Liftingatenpoundobjectputs100poundsofpressureonyourlowerback.TheForcesInvolvedWhenyouaddinthe105poundsoftheaveragehumanuppertorso,youseethatliftingatenpoundobjectactuallyputs1,150poundsofpressureonthelowerback.TheForcesInvolvedIfyouwere25poundsoverweight,itwouldaddanadditional250poundsofpressureonyourbackeverytimeyoubendover.CommonCausesofBackInjuriesAnytimeyoufindyourselfdoingoneofthesethings,youshouldthink:DANGER!Mybackisatrisk!Trytoavoidheavylifting..EspeciallyrepetitiveliftingoveralongperiodoftimeCommonCausesofBackInjuriesTwistingatthewaistwhileliftingorholdingaheavyload...thisfrequentlyhappenswhenusingashovel.CommonCausesofBackInjuriesReachingandlifting...overyourhead,acrossatable,oroutthebackofatruck....CommonCausesofBackInjuriesLiftingorcarryingobjectswithawkwardoroddshapes....CommonCausesofBackInjuriesWorkinginawkward,uncomfortablepositions...CommonCausesofBackInjuriesSittingorstandingtoolonginoneposition...sittingcanbeveryhardonthelowerback....CommonCausesofBackInjuriesItisalsopossibletoinjureyourbackslippingonawetfloororice...TheFormationMechanismoflumbardischerniation（slippeddisc）OFFICEERGONOMICS办公室工效学Sitting/Chairs座椅Convenientlyadjustablebacksupport(verticalandhorizontal)水平、垂直方向可调的靠背Goodseatcushioning良好的座位缓冲Swivel(usually)旋转Adjustableheight(pneumaticliftpreferred)高度可调（气压升降）5legs(forstability)5只椅腿稳定Durablefabricfor“breathing”耐用、透气的织物WorkstationLayout工作台布局ViewAngle视角(10-30)WorkstationSurfaceHeight工作台面高度(65-75cm:Adjustable70cm:notadjustable)SeatDepth座椅深度(38-43cm)ViewingDistance(45-70cm)视距TableHeightAdjustment台高调节5CastorsSeatPanHeightAdjustment座椅高度调节ChairHeight椅高(35-50cm)SeatBackInclinationAdjustment椅背倾斜角度调节LumbarSupport腰部支撑PreventBackInjuriesAvoidliftingandbendingwheneveryoucan.Placeobjectsupoffthefloor.Raise/lowershelves.Usecartsandtrolleys.Usecranes,hoists,lifttables,andotherlift-assistdeviceswheneveryoucan.Testtheweightofanobjectbeforeliftingbypickingupacorner.Gethelpifit’stooheavyforyoutoliftitalone.PreventBackInjuriesPreventBackInjuriesPreventBackInjuriesPreventBackInjuriesUseproperliftprocedures...Followthesestepswhenlifting....–Takeabalancedstance,feetshoulder-widthapart–Squatdowntolift,getascloseasyoucan.PreventBackInjuriesGetasecuregrip,hugtheload.Liftgraduallyusingyourlegs,keeploadclosetoyou,keepbackandneckstraight.PreventBackInjuriesOncestanding,changedirectionsbypointingyourfeetandturnyourwholebody.Avoidtwistingatyourwaist.Toputloaddown,usetheseguidelinesinreverse.ThingsYouCanDoMinimizeproblemswithyourbackbyexercisesthattonethemusclesinyourback,hipsandthighs.Beforebeginninganyexerciseprogram,youshouldcheckwithyourdoctorExercise!Exerciseregularly,everyotherday.Warmupslowly...AbriskwalkisagoodwaytowarmupInhaledeeplybeforeeachrepetitionofanexerciseandexhalewhenperformingeachrepetition.ExercisesToHelpYourBackWallslidestostrengthenyourmuscles....Standwithyourbackagainstawall,feetshoulder-widthapart.Slidedownintoacrouchwithkneesbentto90degrees.Countto5andslidebackupthewall.Repeat5times.ExercisesToHelpYourBackLegraisestostrengthenbackandhipmuscles...Lieonyourstomach.Tightenmusclesinonelegandraiselegfromfloor.Holdforcountof10,andreturnlegtofloor.Dothesamewithyourotherleg.Repeatfivetimeswitheachleg.ExercisesToHelpYourBackLegraisestostrengthenbackandhipmusclesLieonback,armsatyoursides.Liftonelegofffloorandholdforcountoften.Dothesamewiththeotherleg.Repeat5timeswitheachleg.Ifthisistoodifficult…keeponekneebentandthefootflatonthefloorwhileraisingtheotherleg.ExercisesToHelpYourBackLegraiseswhileseated...Situpright,legsstraightandextendedatanangletofloor.Liftonelegwaisthigh.Slowlyreturntofloor.Dothesamewiththeotherleg.Repeat5timeswitheachleg.ExercisesToHelpYourBackPartialsit-uptostrengthenstomachmuscles....Lieonback,kneesbentandfeetflatonfloor.Slowlyraiseheadandshouldersofffloorandreachbothhandstowardyourknees.Countto10.Repeat5times.ExercisesToHelpYourBackBacklegswingtostrengthenhipandbackmuscles....Standbehindchair,handsonchair.Liftonelegbackandup,keepingthekneestraight.Returnslowly.Raiseotherlegandreturn.Repeat5timewitheachleg.ExercisesToDecreasetheStrainonYourBackLieonback,kneesbent,feetflatonfloor.Raisekneestowardchest.Placehandsunderknees&pullkneestochest.Donotraisehead.Donotstraightenlegsasyoulowerthem.Startwith5repetitions,severaltimeaday.ExercisesToDecreasetheStrainonYourBackLieonstomach,handsundershoulders,elbowsbentandpushup.Raisetophalfofbodyashighaspossible.Keephipsandlegsonfloor.Holdforoneortwoseconds.Repeat10times,severaltimesaday.ExercisesToDecreasetheStrainonYourBackStandwithfeetapart.Placehandsinsmallofback.Keepkneesstraight.Bendbackwardsatwaistasfaraspossibleandholdforoneortwoseconds.Repeatasneeded.Takecareofyourback…Anditwilltakecareofyou–Exercisedaily–