保護(hù)好我們的脊椎

1、請(qǐng)保護(hù)好您的脊椎學(xué)習(xí)掌握正確的行動(dòng)姿勢(shì),Back Safety脊椎安全,Your back is at work 24 hours a day. 您的脊椎一天工作24小時(shí)。It takes part in almost every move you make. 您的每一動(dòng)作都需要依賴脊椎的幫助完成。Because of its workload, your back is prone to injury.

2、 超負(fù)荷的工作量會(huì)導(dǎo)致脊椎非常容易受損。,,Back Injuries脊椎受傷,Are extremely painful. 疼痛難忍。Are difficult to heal. 難以治愈。Are frequently recurring. 反復(fù)發(fā)作。Affect everything you do. 影響行動(dòng)。,,Learn the Right Moves學(xué)習(xí)正確的行動(dòng)姿勢(shì),The best way t

3、o prevent back injuries is to learn the right moves: 保護(hù)您的脊椎不受傷的最好方法是學(xué)習(xí)掌握正確的行動(dòng)姿勢(shì)。Practice good posture—maintain your back’s natural curves. 掌握正確的姿勢(shì)—以維持您的脊椎的天然曲線。Practice good body mechanics and work techniques

4、—good habits reduce the strain placed on the back. 掌握正確的行動(dòng)技巧和工作技能，良好的行為習(xí)慣 可以有效減少脊椎處于緊張拉伸的狀態(tài)。Maintain physical fitness. 保持身體健康。,,,,,,Posture行動(dòng)姿勢(shì),Practice good posture:掌握正確的行動(dòng)姿勢(shì)：Stand or sit up straight.

5、 站要站直，坐要坐直。Keep knees slightly bent while standing. 當(dāng)長(zhǎng)時(shí)間站立時(shí)，請(qǐng)保持膝蓋稍稍彎曲。Keep your ears, shoulders, hips, and ankles in a straight line while standing. 當(dāng)您直立時(shí)，請(qǐng)盡量保持您的耳朵、肩、臀部和腳踝處于一條直線。Tuck in buttocks.

6、 請(qǐng)收腹提臀。,O,P,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Lifting舉起重物Remember your BACK when lifting:當(dāng)您舉起重物時(shí)，請(qǐng)記住：B—Back Straight B—上身筆直A—Avoid Twisting A—避免扭動(dòng)C—Close to the body C—靠近身體K—Kee

7、p the lift smooth (don’t jerk) K—保持重物平穩(wěn)移動(dòng)（不要使猛勁）Always lift with your legs! 重物始終在您的兩腿間！,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Standing/walking站立/行走Keep your weight equal on both feet or with

8、 one foot up resting on a low stool. 站立時(shí)，兩條腿均等地負(fù)擔(dān)身體的重量，或者將一只腳放在一個(gè)低矮的小凳上。Change positions often. 經(jīng)常變換姿勢(shì)。Keep head high, chin tucked in, toes straight ahead. 抬頭, 下巴微含, 腳尖筆直朝前。Wear comfortable, low-heeled

9、shoes (less than 4 cm high) with good support. 穿著舒適，鞋跟不宜超過4CM。Take short rest breaks. 短暫休息。,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Driving駕駛Adjust car seat so your knees are just below hip lev

10、el. 調(diào)整汽車座位，使您的膝部剛好在臀部水平線以下。 Sit up straight. 上身坐直。Keep both hands on the steering wheel. 兩手同時(shí)操作汽車的方向盤。Use a lumbar support (or rolled-up towel) to support your lower back. 靠墊 (或卷起的毛巾代替) 能很好的保護(hù)您的后背。,,

11、,,,,,,,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Sitting坐姿Sit up straight and firmly against the back of the chair. 坐直，并且整個(gè)脊椎充分依靠在椅子上。Keep both feet flat on the floor. 雙腳充分踏地。Keep knees at or sli

12、ghtly lower than the level of your hips. 保持膝部略低于臀部的水平線。Protect your lower back with a lumbar support (or rolled-up towel). 靠墊 (或卷起的毛巾代替) 能很好的保護(hù)您的后背。,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Sleepin

13、g睡姿Sleep on a firm mattress. 睡在結(jié)實(shí)平整的床墊上。Sleep on your side with a pillow between your bent knees or on your back with a pillow under knees. 側(cè)睡時(shí)，在您彎曲的兩膝間，或腰部，放置一個(gè)枕頭。Never sleep on your stomach, which can twis

14、t your neck and strain your back. 不要趴著睡，這樣會(huì)使您的頸部扭傷，背部處于緊張拉伸狀態(tài)。,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Computer workstations使用電腦姿勢(shì)Keep the keyboard directly in front of you. 電腦鍵盤放置在您的正前方。Place th

15、e screen at a comfortable distance. 電腦屏幕放置在距離眼睛舒適的距離。Adjust the top of the screen to be at eye level. 調(diào)節(jié)電腦屏幕的高度，使其與眼睛處于同一水平。Maintain your back in neutral posture. 保持您的脊椎處于自然放松的姿勢(shì)。Avoid extended reaches.

16、 避免長(zhǎng)時(shí)間處于同一姿勢(shì)。,,,,Computer workstations使用電腦姿勢(shì)Keep forearms and hands horizontal, with your elbows vertically under your shoulders (no angle at the wrist). 保持您的前臂與手處于同一水平，您的肘部垂直于您的肩部（手腕沒有角度要求）。Adjust the chair’s

17、height so that your knees are level or slightly below your hips and both feet are flat on the floor. 調(diào)整椅子的高度，使您的膝部與臀部處于同一水 平線或稍底于您的臀部，保持兩小腿與地面垂直。,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,,,,Good Bod

18、y Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Manual Material Handling搬運(yùn)貨物Decrease the weight lifted by: 盡量減輕負(fù)重：Modifying size, shape, and/or number of objects. 改變貨物的尺寸、外形，或者減少貨物的數(shù)量。Repackaging load.

19、 減少再包裝的重量負(fù)荷。Holding objects close to your body. 托住貨物，并靠進(jìn)您的身體。Distributing the weight of the load evenly. 均勻分配負(fù)荷的重量。Using lifting teams (ask for help). 尋求團(tuán)隊(duì)協(xié)助。Using lift assist devices (e.g., carts, do

20、llies, forklifts, cranes). 使用搬運(yùn)設(shè)備（如，汽車、手推車、鏟車、起重機(jī)等）。,Good Body Mechanics & Work Techniques正確的身體技巧和工作技能,Manual Material Handling … continued搬運(yùn)貨物…繼續(xù)2. Improve the effectiveness of your work space by: 工作空間

21、的利用：Ensuring clear and easy access to load. 確定清晰且容易的裝載方法。Turning by moving your feet and your whole body. 轉(zhuǎn)身時(shí)，請(qǐng)移動(dòng)您的腳和整個(gè)身體。Minimizing bending, twisting, and reaching below mid-thigh, above shoulder height, an

22、d beyond 50 cm. 在搬運(yùn)高于肩部，大腿中部以下和距離自身超過50厘米的貨物時(shí)，避 免并減少身體彎曲和扭轉(zhuǎn) 。,Good Body Mechanics & Work Techniques正確的行動(dòng)技巧和工作技能,Manual Material Handling … continued搬運(yùn)貨物…繼續(xù)3. Minimize frequently repeated and lengthy tasks t

23、hat are the most tiring by: 將重復(fù)冗長(zhǎng)且另人容易疲倦的工作任務(wù)減到最少：Alternating heavy tasks with lighter ones. 交替輪班完成繁重的工作。Using larger muscle groups (e.g., thighs). 使用大的肌肉群（如，腿部肌肉群）。Reducing the number of times a load is

24、lifted. 減少同一貨物被連續(xù)舉起的次數(shù)。Reducing the pace of the task. 放慢工作的速度。,Maintain Physical Fitness保持身體健康,Poor physical fitness can increase the likelihood of a back injury. 亞健康狀態(tài)會(huì)增加脊椎受傷的可能性。Regular exercise:持之以恒的練習(xí)：