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Latest News & Quarterly Newsletters: E-Newsletter Summer 2017

Do not let your back get you down

Friday, August 25, 2017   (0 Comments)
Posted by: Dan McDougal
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Do not let your back get you down. Over the years I have heard of people experiencing back pain as part of everyday life. Now the years are passing ever more quickly my understanding of back pain has increased.  I have found the following tips by the National Safety Council be very helpful to keep a back strong and healthy.

Leg and Back Warm-up

  • Prop one foot on a chair or a stool for support
  • Take a deep breath and ease forward slowly, keep you back slightly curved
  • Blow out slowly as you ease forward, counting to seven
  • Repeat seven times
  • Switch feet and repeat


  • Stand with your feet about 12 inches apart
  • Support the small of your back with your hands
  • Hold your stomach in firmly and take a deep breath
  • Arch backward – bend your head and neck as you go, blowing air slowly out for seven counts
  • Repeat seven times

Power Lifting Tips

  • Protect your hands and feet by wearing safety gear
  • Size up the load and tip it on its side to see if you can carry it comfortably
  • Get help if the load is too big or bulky for one person
  • Check for nails, splinters, rough strapping and sharp edges
  • Make sure your footing is solid and keep your back straight with no curving or slouching
  • Center your body over your feet, get a good grip on the object and pull it close to you
  • Pull your stomach in firmly and lift with your legs, not your back
  • If you need to turn, move your feet, do not twist your back

 Oversized or Tough Lifting Jobs

  • Do not try to carry a big load alone; ask for help
  • Work as a team by lifting, walking and lowering the load together
  • Let one person call the shots and direct the lift
  • Use proper mechanical devices for heavy loads
  • Use a step stool or sturdy ladder to reach loads above your shoulders, get as close to the load as you can and slide it toward you
  • Do all the work with your arms and legs, not your back
  • For loads under racks and cabinets, pull the load toward you, try to support it on one knee before lifting, then use your legs to power the lift

May your back be as good to you as you are to it.

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