Gulfstream Goodwill Industries, Inc.

Develop good back-protection habits:

• Exercise regularly for strong, flexible muscles.

• Avoid or control stress.

• Don't overestimate your own strength.

• Walk, don't run, to prevent slips, trips, and falls.

• Sleep on a firm mattress, either on your side with knees bent or on your back with knees elevated.

Seek alternatives to lifting:

• Use equipment—hoists, hand trucks, dollies—rather than lifting, when possible.

• Push, don't pull, loaded hand trucks or dollies.

• Break a large load into several small ones.

• Get a helper to lift heavy or awkward objects.

• Plan jobs and work areas to minimize the need to move tools and materials.

Before you lift:

• Plan straightest and clearest route to your destination.

• Look for places to stop and rest along the way.

• Remove any objects you might trip over.

• Try to have a waist-high surface for unloading.

• Make sure the area where you'll unload is clear.

• Check the object you'll be carrying for rough or jagged edges or slippery surfaces.

• Lift a corner of object to check weight and stability.

• Wear gloves with a good grip, safety shoes with reinforced toes and nonskid soles, and clothing that fits snugly.

• Warm up with gentle bends and stretches.

Lift correctly:

• Stand close to load, with feet firmly on the floor, about shoulder width apart and toes pointed out.

• Squat down close to the load with back straight, knees bent, stomach muscles tight.

• Place hands on diagonally opposite corners of the load so one hand pulls load towards you and one lifts.

• Grip load firmly with both entire hands, not just fingers.

• Bring load as close as possible to body. With weight centered over feet, tuck arms and elbows into side and chin into neck.

• Stand up slowly. Keep back straight and let legs do the lifting.

• Check for good grip and ability to see route.

• With load close to body and not above waist high, move forward with small steps.

• Change direction by moving feet, not by twisting.

Unload properly:

• Lower load slowly, with knees bent so legs do the work.

• Position hands so fingers don't get caught under load.

• Place load on edge of surface and slide it back.

Nonstandard loads and lifts:

• Lift awkward shapes by squatting next to object with feet spread. Grip top outside corner and bottom inside corner. Then lift correctly.

• Get as close as possible to objects in hard-to-get-at locations. Keep back straight, stomach muscles tight. Bend slightly forward at hips and bend knees. Grip object, then let leg, stomach, and buttock muscles lift.

• Use ladder to reach objects in high places; work with a helper.

• Lift to high places by breaking down load into smaller pieces. Lift object waist high, rest it on lower shelf or hip, bend knees, lift, and straighten up.

• Push on object to be lowered to test weight and stability. If no help is needed, slide object as close as possible to body. Get a good grip and slide it down.

Sit properly:

• Sit up straight, close to desk or table, back against chair back, knees bent and feet on floor.

• Use cushion or rolled towel if needed to support lower back.

• Turn whole body, don't twist, to reach to the side.

• Hold pages upright while reading.

• Lean elbow on desk while on phone; don't cradle phone in neck.

• Break up long sitting periods with brief stretch and walk.

• Shift sitting positions periodically.

Stand tall:

• Stand tall and straight, not stiff.

• Stand with shoulders even and back, head up, pelvis forward.

• Raise one foot on elevation if standing at length in one place and shift feet periodically.

Other back-saving postures:

• Drive with back straight, knees bent.

• Work on back with back flat, knees bent; get up and stretch periodically.

• Shovel with hands far apart, back straight, legs bent at knees so they do the work.

• To work near the ground, bend knees and not waist, with back as straight as possible.

• Catch falling objects standing with back straight, knees bent, feet firmly on ground. Let legs absorb impact during catch.

• Don't jump, even from a short height; use ladder or steps.

Play it safe!

Never ignore back pain. Stop activity, rest, and report it.