預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓Forward向前預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓你承受的壓力預防背及腰扭傷的安全培訓TheForcesInvolved力的作用Theamountofforceyouplaceonyourbackinliftingmaysurpriseyou!Thinkofyourbackasalever.Withthefulcruminthecenter,itonlytakestenpoundsofpressuretoliftatenpoundobject.

預防背及腰扭傷的安全培訓TheForcesInvolved力的作用Ifyoushiftthefulcrumtooneside,ittakesmuchmoreforcetoliftthesameobject.Yourwaistactslikethefulcruminaleversystem,ona10:1ratio.

Liftingatenpoundobjectputs100poundsofpressureonyourlowerback.預防背及腰扭傷的安全培訓TheForcesInvolved力的作用Whenyouaddinthe105poundsoftheaveragehumanuppertorso,youseethatliftingatenpoundobjectactuallyputs1,150poundsofpressureonthelowerback.

預防背及腰扭傷的安全培訓TheForcesInvolved力的作用Ifyouwere25poundsoverweight,itwouldaddanadditional250poundsofpressureonyourbackeverytimeyoubendover.

預防背及腰扭傷的安全培訓背部受傷的原因預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Anytimeyoufindyourselfdoingoneofthesethings,youshouldthink:

DANGER!Mybackisatrisk!Trytoavoidheavylifting..Especiallyrepetitiveliftingoveralongperiodoftime預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Twistingatthewaistwhileliftingorholdingaheavyload...thisfrequentlyhappenswhenusingashovel.預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Reachingandlifting...overyourhead,acrossatable,oroutthebackofatruck....預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Liftingorcarryingobjectswithawkwardoroddshapes....預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Workinginawkward,uncomfortablepositions...預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Sittingorstandingtoolonginoneposition...sittingcanbeveryhardonthelowerback....預防背及腰扭傷的安全培訓CommonCausesofBackInjuries

背部受傷的常見原因Itisalsopossibletoinjureyourbackslippingonawetfloororice...預防背及腰扭傷的安全培訓TheFormationMechanism形成機制oflumbardischerniation（slippeddisc）腰椎間盤突出癥預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓預防預防背及腰扭傷的安全培訓PreventBackInjuries

預防背部損傷Avoidliftingandbendingwheneveryoucan.Placeobjectsupoffthefloor.Raise/lowershelves.Usecartsandtrolleys.Usecranes,hoists,lifttables,andotherlift-assistdeviceswheneveryoucan.Testtheweightofanobjectbeforeliftingbypickingupacorner.Gethelpifit’stooheavyforyoutoliftitalone.預防背及腰扭傷的安全培訓PreventBackInjuries預防背及腰扭傷的安全培訓PreventBackInjuries預防背及腰扭傷的安全培訓PreventBackInjuries預防背及腰扭傷的安全培訓PreventBackInjuriesUseproperliftprocedures...Followthesestepswhenlifting....Takeabalancedstance,feetshoulder-widthapartSquatdowntolift,getascloseasyoucan.預防背及腰扭傷的安全培訓PreventBackInjuriesGetasecuregrip,hugtheload.Liftgraduallyusingyourlegs,keeploadclosetoyou,keepbackandneckstraight.預防背及腰扭傷的安全培訓PreventBackInjuriesOncestanding,changedirectionsbypointingyourfeetandturnyourwholebody.Avoidtwistingatyourwaist.Toputloaddown,usetheseguidelinesinreverse.預防背及腰扭傷的安全培訓預防背及腰扭傷的安全培訓ThingsYouCanDoMinimizeproblemswithyourbackbyexercisesthattonethemusclesinyourback,hipsandthighs.Beforebeginninganyexerciseprogram,youshouldcheckwithyourdoctor預防背及腰扭傷的安全培訓Exercise!Exerciseregularly,everyotherday.Warmupslowly...AbriskwalkisagoodwaytowarmupInhaledeeplybeforeeachrepetitionofanexerciseandexhalewhenperformingeachrepetition.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackWallslidestostrengthenyourmuscles....Standwithyourbackagainstawall,feetshoulder-widthapart.Slidedownintoacrouchwithkneesbentto90degrees.Countto5andslidebackupthewall.Repeat5times.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackLegraisestostrengthenbackandhipmuscles...Lieonyourstomach.Tightenmusclesinonelegandraiselegfromfloor.Holdforcountof10,andreturnlegtofloor.Dothesamewithyourotherleg.Repeatfivetimeswitheachleg.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackLegraisestostrengthenbackandhipmusclesLieonback,armsatyoursides.Liftonelegofffloorandholdforcountoften.Dothesamewiththeotherleg.Repeat5timeswitheachleg.Ifthisistoodifficult…keeponekneebentandthefootflatonthefloorwhileraisingtheotherleg.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackLegraiseswhileseated...Situpright,legsstraightandextendedatanangletofloor.Liftonelegwaisthigh.Slowlyreturntofloor.Dothesamewiththeotherleg.Repeat5timeswitheachleg.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackPartialsit-uptostrengthenstomachmuscles....Lieonback,kneesbentandfeetflatonfloor.Slowlyraiseheadandshouldersofffloorandreachbothhandstowardyourknees.Countto10.Repeat5times.預防背及腰扭傷的安全培訓ExercisesToHelpYourBackBacklegswingtostrengthenhipandbackmuscles....

Standbehindchair,handsonchair.Liftonelegbackandup,keepingthekneestraight.Returnslowly.Raiseotherlegandreturn.

Repeat5timewitheachleg.預防背及腰扭傷的安全培訓ExercisesToDecreasetheStrainonYourBackLieonback,kneesbent,feetflatonfloor.Raisekneestowardchest.Placehandsunderknees&pullkneestochest.Donotraisehead.Donotstraightenlegsasyoulowerthem.

Startwith5repetitions,severaltimeaday.預防背及腰扭傷的安全培訓ExercisesToDecreasetheStrainonYourBackLieonstomach,handsundershoulders,elbowsbentandpushup.Raisetophalfofbodyashigh