保护好我们的脊椎.ppt

请保护好您的脊椎 学习掌握正确的行动姿势,Back Safety脊椎安全,Your back is at work 24 hours a day. 您的脊椎一天工作24小时。 It takes part in almost every move you make. 您的每一动作都需要依赖脊椎的帮助完成。 Because of its workload, your back is prone to injury. 超负荷的工作量会导致脊椎非常容易受损。,Back Injuries脊椎受伤,Are extremely painful. 疼痛难忍。 Are difficult to heal. 难以治愈。 Are frequently recurring. 反复发作。 Affect everything you do. 影响行动。,Learn the Right Moves学习正确的行动姿势,The best way to prevent back injuries is to learn the right moves: 保护您的脊椎不受伤的最好方法是学习掌握正确的行动姿势。 Practice good posturemaintain your backs natural curves. 掌握正确的姿势以维持您的脊椎的天然曲线。 Practice good body mechanics and work techniquesgood habits reduce the strain placed on the back. 掌握正确的行动技巧和工作技能，良好的行为习惯 可以有效减少脊椎处于紧张拉伸的状态。 Maintain physical fitness. 保持身体健康。,Posture行动姿势,Practice good posture: 掌握正确的行动姿势： Stand or sit up straight. 站要站直，坐要坐直。 Keep knees slightly bent while standing. 当长时间站立时，请保持膝盖稍稍弯曲。 Keep your ears, shoulders, hips, and ankles in a straight line while standing. 当您直立时，请尽量保持您的耳朵、肩、臀部和脚踝处于一条直线。 Tuck in buttocks. 请收腹提臀。,O,P,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Lifting举起重物 Remember your BACK when lifting: 当您举起重物时，请记住： BBack Straight B上身笔直 AAvoid Twisting A避免扭动 CClose to the body C靠近身体 KKeep the lift smooth (dont jerk) K保持重物平稳移动（不要使猛劲） Always lift with your legs! 重物始终在您的两腿间！,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Standing/walking站立/行走 Keep your weight equal on both feet or with one foot up resting on a low stool. 站立时，两条腿均等地负担身体的重量，或者将一只脚放在一个低矮的小凳上。 Change positions often. 经常变换姿势。 Keep head high, chin tucked in, toes straight ahead. 抬头, 下巴微含, 脚尖笔直朝前。 Wear comfortable, low-heeled shoes (less than 4 cm high) with good support. 穿着舒适，鞋跟不宜超过4CM。 Take short rest breaks. 短暂休息。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Driving驾驶 Adjust car seat so your knees are just below hip level. 调整汽车座位，使您的膝部刚好在臀部水平线以下。 Sit up straight. 上身坐直。 Keep both hands on the steering wheel. 两手同时操作汽车的方向盘。 Use a lumbar support (or rolled-up towel) to support your lower back. 靠垫 (或卷起的毛巾代替) 能很好的保护您的后背。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Sitting坐姿 Sit up straight and firmly against the back of the chair. 坐直，并且整个脊椎充分依靠在椅子上。 Keep both feet flat on the floor. 双脚充分踏地。 Keep knees at or slightly lower than the level of your hips. 保持膝部略低于臀部的水平线。 Protect your lower back with a lumbar support (or rolled-up towel). 靠垫 (或卷起的毛巾代替) 能很好的保护您的后背。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Sleeping睡姿 Sleep on a firm mattress. 睡在结实平整的床垫上。 Sleep on your side with a pillow between your bent knees or on your back with a pillow under knees. 侧睡时，在您弯曲的两膝间，或腰部，放置一个枕头。 Never sleep on your stomach, which can twist your neck and strain your back. 不要趴着睡，这样会使您的颈部扭伤，背部处于紧张拉伸状态。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Computer workstations使用电脑姿势 Keep the keyboard directly in front of you. 电脑键盘放置在您的正前方。 Place the screen at a comfortable distance. 电脑屏幕放置在距离眼睛舒适的距离。 Adjust the top of the screen to be at eye level. 调节电脑屏幕的高度，使其与眼睛处于同一水平。 Maintain your back in neutral posture. 保持您的脊椎处于自然放松的姿势。 Avoid extended reaches. 避免长时间处于同一姿势。,Computer workstations使用电脑姿势 Keep forearms and hands horizontal, with your elbows vertically under your shoulders (no angle at the wrist). 保持您的前臂与手处于同一水平，您的肘部垂直于您的肩部（手腕没有角度要求）。 Adjust the chairs height so that your knees are level or slightly below your hips and both feet are flat on the floor. 调整椅子的高度，使您的膝部与臀部处于同一水 平线或稍底于您的臀部，保持两小腿与地面垂直。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Manual Material Handling搬运货物 Decrease the weight lifted by: 尽量减轻负重： Modifying size, shape, and/or number of objects. 改变货物的尺寸、外形，或者减少货物的数量。 Repackaging load. 减少再包装的重量负荷。 Holding objects close to your body. 托住货物，并靠进您的身体。 Distributing the weight of the load evenly. 均匀分配负荷的重量。 Using lifting teams (ask for help). 寻求团队协助。 Using lift assist devices (e.g., carts, dollies, forklifts, cranes). 使用搬运设备（如，汽车、手推车、铲车、起重机等）。,Good Body Mechanics & Work Techniques正确的身体技巧和工作技能,Manual Material Handling continued 搬运货物继续 2. Improve the effectiveness of your work space by: 工作空间的利用： Ensuring clear and easy access to load. 确定清晰且容易的装载方法。 Turning by moving your feet and your whole body. 转身时，请移动您的脚和整个身体。 Minimizing bending, twisting, and reaching below mid-thigh, above shoulder height, and beyond 50 cm. 在搬运高于肩部，大腿中部以下和距离自身超过50厘米的货物时，避 免并减少身体弯曲和扭转 。,Good Body Mechanics & Work Techniques正确的行动技巧和工作技能,Manual Material Handling continued 搬运货物继续 3. Minimize frequently repeated and lengthy tasks that are the most tiring by: 将重复冗长且另人容易疲倦的工作任务减到最少： Alternating heavy tasks with lighter ones. 交替轮班完成繁重的工作。 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 lifted. 减少同一货物被连续举起的次数。 Reducing the pace of the task. 放慢工作的速度。,Maintain Physical Fitness保持身体健康,Poor physical fitness can increase the likelihood of a back i