预防背及腰扭伤的安全培训.pptx

預防背及腰扭傷的預防背及腰扭傷的安全培訓安全培訓向前向前你承受的壓力你承受的壓力The Forces The Forces InvolvedInvolved 力的作用力的作用The amount of force you place on your back in lifting may surprise you!Think of your back as a lever.With the fulcrum in the center,it only takes ten pounds of pressure to lift a ten pound object.The Forces The Forces InvolvedInvolved力的作用力的作用If you shift the fulcrum to one side,it takes much more If you shift the fulcrum to one side,it takes much more force to lift the same object.Your waist acts like the force to lift the same object.Your waist acts like the fulcrum in a lever system,on a 10:1 ratio.fulcrum in a lever system,on a 10:1 ratio.Lifting aLifting a ten pound ten pound object puts object puts 100 pounds 100 pounds of pressure of pressure on your on your lower back.lower back.The Forces The Forces InvolvedInvolved 力的作用力的作用When you add in the When you add in the 105 pounds of the 105 pounds of the average human upper average human upper torso,you see that torso,you see that lifting a ten pound lifting a ten pound object actually puts object actually puts 1,150 pounds of 1,150 pounds of pressure on the pressure on the lower back.lower back.The Forces The Forces InvolvedInvolved 力的作用力的作用If you were 25 poundsIf you were 25 poundsoverweight,it would addoverweight,it would addan additional 250 poundsan additional 250 poundsof pressure on your back of pressure on your back every time you bend over.every time you bend over.背部受傷的原因背部受傷的原因Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Anytime you find yourself doing one of these things,you should think:DANGER!My back is at risk!Try to avoid heavy lifting.Especially repetitivelifting over a long periodof timeCommon Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Twisting at theTwisting at the waist while waist while lifting or lifting or holding a heavy holding a heavy load.this load.this frequently happens frequently happens when using a shovel.when using a shovel.Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Reaching and lifting.Reaching and lifting.over your head,across over your head,across a table,or out the back a table,or out the back of a truck.of a truck.Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Lifting or carryingLifting or carrying objects with awkward objects with awkward or odd shapes.or odd shapes.Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Working in awkward,Working in awkward,uncomfortable positions.uncomfortable positions.Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因Sitting or standingSitting or standing too long in one too long in one position.sitting position.sitting can be very hard can be very hard on the lower back .on the lower back .Common Causes of Back Common Causes of Back InjuriesInjuries背部受傷的常見原因背部受傷的常見原因It is also possibleIt is also possibleto injure your to injure your back slipping onback slipping ona wet floor or ice.a wet floor or ice.the Formation the Formation mechanismmechanism形成機制形成機制 of oflumbar disc herniation lumbar disc herniation（slipped discslipped disc）腰椎間盤突出症腰椎間盤突出症預防預防Prevent Back Prevent Back InjuriesInjuries預防背部損傷預防背部損傷 Avoid lifting and bending whenever you can.Avoid lifting and bending whenever you can.Place objects up off the floor.Place objects up off the floor.Raise/lower shelves.Raise/lower shelves.Use Use carts and trolleys.carts and trolleys.Use cranes,hoists,lift tables,and other lift-Use cranes,hoists,lift tables,and other lift-assist devices whenever you can.assist devices whenever you can.Test the weight of an object before lifting by Test the weight of an object before lifting by picking up a corner.picking up a corner.Get help if its too heavy for you to lift it alone.Get help if its too heavy for you to lift it alone.Prevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesPrevent Back InjuriesUse proper lift procedures .Follow these steps when lifting.Take a balanced stance,feet shoulder-width apartSquat down to lift,get as close as you can.Prevent Back InjuriesPrevent Back InjuriesGet a secure grip,hug the load.Lift gradually using your legs,keep load close to you,keep back and neck straight.Prevent Back InjuriesPrevent Back InjuriesOnce standing,change directions by pointing your feet and turn your whole body.Avoid twisting at your waist.To put load down,use these guidelines in reverse.Things You Can DoThings You Can DoMinimize problems with your back by exercises that tone the muscles in your back,hips and thighs.Before beginning any exercise program,you should check with your doctor Exercise!Exercise!Exercise regularly,every other day.Warm up slowly.A brisk walk is a good way to warm upInhale deeply before each repetition of an exercise and exhale when performing each repetition.Exercises To Help Your BackExercises To Help Your BackWall slides to strengthen Wall slides to strengthen your muscles.your muscles.Stand with your back Stand with your back against a wall,feet against a wall,feet shoulder-width apart.shoulder-width apart.Slide down into a crouch Slide down into a crouch with knees bent to 90 degrees.with knees bent to 90 degrees.Count to 5 and slide back up Count to 5 and slide back up the wall.Repeat 5 times.the wall.Repeat 5 times.Exercises To Help Your BackExercises To Help Your BackLeg raises to strengthen back and hip muscles.Leg raises to strengthen back and hip muscles.Lie on your stomach.Lie on your stomach.Tighten muscles in one leg and raise leg from Tighten muscles in one leg and raise leg from floor.floor.Hold for count of 10,and return leg to floor.Hold for count of 10,and return leg to floor.Do the same with your other leg.Do the same with your other leg.Repeat five times with each leg.Repeat five times with each leg.Exercises To Help Your BackExercises To Help Your BackLeg raises to strengthen back and hip musclesLeg raises to strengthen back and hip musclesLie on back,arms at your sides.Lift one leg off Lie on back,arms at your sides.Lift one leg off floor and hold for count of ten.Do the same floor and hold for count of ten.Do the same with the other leg.Repeat 5 times with each with the other leg.Repeat 5 times with each leg.If this is too difficultleg.If this is too difficultkeep one knee bentkeep one knee bentand the foot flat on and the foot flat on the floor while raising the floor while raising the other leg.the other leg.Exercises To Help Your BackExercises To Help Your BackLeg raises while seated.Leg raises while seated.Sit upright,legs straight Sit upright,legs straight and extended at an angle and extended at an angle to floor.Lift one leg waist to floor.Lift one leg waist high.Slowly return to high.Slowly return to floor.Do the same with floor.Do the same with the other leg.the other leg.Repeat 5 times with Repeat 5 times with each leg.each leg.Exercises To Help Your BackExercises To Help Your BackPartial sit-up to strengthen stomach muscles.Partial sit-up to strengthen stomach muscles.Lie on back,knees bent and feet flat on floor.Lie on back,knees bent and feet flat on floor.Slowly raise head and shoulders off floor and Slowly raise head and shoulders off floor and reach both hands toward your knees.Count to reach both hands toward your knees.Count to 10.Repeat 5 times.10.Repeat 5 times.Exercises To Help Your BackExercises To Help Your BackBack leg swing to strengthen hip and back Back leg swing to strengthen hip and back muscles.muscles.Stand behind chair,hands Stand behind chair,hands on chair.Lift one leg back on chair.Lift one leg back and up,keeping the knee and up,keeping the knee straight.Return slowly.straight.Return slowly.Raise other leg and return.Raise other leg and return.Repeat 5 time with each leg.Repeat 5 time with each leg.Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your BackLie on back,knees bent,feet flat on floor.Lie on back,knees bent,feet flat on floor.Raise knees toward chest.Raise knees toward chest.Place hands under knees&pull knees to chest.Place hands under knees&pull knees to chest.Do not raise head.Do not raise head.Do not straighten legs Do not straighten legs as you lower them.as you lower them.Start with 5 repetitions,Start with 5 repetitions,several time a day.several time a day.Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your BackLie on stomach,hands under shoulders,elbows Lie on stomach,hands under shoulders,elbows bent and push up.Raise top half of body as bent and push up.Raise top half of body as high as possible.Keep hips and legs on floor.high as possible.Keep hips and legs on floor.Hold for one or two seconds.Repeat 10 times,Hold for one or two seconds.Repeat 10 times,several times a day.several times a day.Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your BackStand with feet apart.Stand with feet apart.Place hands in small of Place hands in small of back.Keep knees straight.back.Keep knees straight.Bend backwards at waist Bend backwards at waist as far as possible and hold as far as possible and hold for one or two seconds.for one or two seconds.Repeat as needed.Repeat as needed.Take care of your backTake care of your backAnd it will take care of youExercise dailyExercise dailyAvoid Heavy LiftingAvoid Heavy LiftingGet Help with heavy or bulky objectsGet Help with heavy or bulky objectsIf you must bend over,do it properlyIf you must bend over,do it properlyAvoid twisting at the waist when carrying Avoid twisting at the waist when carrying objectsobjectsAlways watch where youre goingAlways watch where youre going祝君健康祝君健康Thank you!