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Introduction to Ergonomics

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Useful Safety Tips

The following are some general safety tips to refresh your memory about the proper way to lift and carry objects and how to avoid bodily strain in an office setting.  These tips are important because using appropriate movements keeps you and others around you safe. (PDF)

Back Care

Your back is involved in every job you do: sitting, standing, walking, lifting, bending, reaching, and running.   Even when you're resting or sleeping, your back is on the job. It takes only a few minutes each day to take good care of your back. Remember these basics:

  • Keep your back and abdominal muscles strong. This lets them support the curves at your neck, middle back and lower back.
  • There's a right way to stand, sit, lift, turn, walk and sleep. Learn it and live it!
  • Keep your weight low to reduce the strain on your back.
  • Learn how to cope with worry and stress.
  • Get professional help fast if your back hurts.

Safe Lifting

Safe Lifting is a challenge. Learning correct lifting techniques is vital to health and helps avoid the back pain that afflicts eight out of 10 Americans. Tips for safe lifting include:

  • Use common sense and take your time.
  • Wear the right personal protective equipment (ppe) for lifting and carrying. PPE may include the use of gloves, safety glasses, chemical specialty aprons, etc.(for moving hazardous chemicals) or mechanical equipment to assist with material handling.
  • Avoid bending, reaching and twisting.
  • Use the tilt test to estimate an object's weight. (Tilt test: Get a good grasp on one of the object's edges. Slowly try to tilt it up. If it's difficult to move, it's too heavy to lift by yourself. Get someone to help or use a lifting aid.)
  • Lift from the low risk position only.
  • Grasp the object securely.
  • Draw the object as close to you as possible.
  • Make sure your footing is secure.

Cumulative Trauma

Using any motion once or twice may not cause problems. But when the same motion is used repeatedly for a long time, it can cause strain, discomfort, illness and disability and may require corrective surgery. These problems are called cumulative trauma, a condition that accumulates over time.

  • Make sure to use tools, machines or equipment in a way that won't cause strain over time.
  • Search for ways to work that will accommodate your needs. Don't try to force your work patterns to fit the job.

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