A - Awareness/Adjustments
B - Human body Mechanics
C - Care/Conditioning
A - Awareness/Adjustments: Many injuries are because of repetitive movements and fatigue resulting from natural stresses and strains on the human body. Posture that's maintained for too long face cumulative stresses and strains. Poor posture can place these stresses and strains in parts of the body which are weak, leading to pain and excessive wear. Knowing your projects environment could be 1/3rd of ones solution. As an example, a person whose job responsibilities include computer inputting can prevent sinus headache relief and shoulder or neck pain by a few modifications. Simply placing their keyboard so that elbow are despite ones waist, wrists in neutral (neither bent down or up) and approximately one foot in front of ones human body eliminated excessive demands on your arms, shoulders, and neck. Placing the monitor level with your eyes, so that ones neck is not back or down eliminates excessive strain on the eyes and the neck. Another simple modification includes having a back support in ones chair (small soft roll) and having ones feet capable of allow your legs to be level with your hip eliminates excessive wear on the spine and moving frequently to improve the stresses from low to high. Posture should require minimal effort, but should be changed frequently in order to avoid muscular fatigue.
B - Human body Mechanics: Yet again, posture is really a input proper human body mechanics. Pretend that there is a board in the front and something in the back of the body. Quite simply, try to keep your back as straight as you can all the time. This is done by remembering the basic principles of -head up, shoulders back, chest out, stomach and rear-end in and back straight! Poor posture and incorrect human body mechanics are two of the leading causes of back and neck pain and injury.
When lifting heavy objects, widen the feet, squat from your hips and never your waist. Don't twist especially while bending and tighten your stomach! Ones legs are a great deal stronger than ones back. Your abdominals (stomach) attaches to the front of one's back, therefore once you pretend that you're planning to be punched but still breath - you protect your back because of using your abdominals. Use common sense, use the stronger muscles - use your legs when lifting. If lifting a light object - use the golfers technique: the trunk is straight, one leg is straight, one arm is employed for balance, the opposite leg is extended (in the rear of you) and the object is acquired by the arm maybe not balancing. Try pushing objects with legs maybe not pulling them towards you. When reaching for objects stay in your arms length without twisting. When it is beyond arms length, get up!
C - Care/Conditioning: Eating, sleeping and exercise are vital when preventing injury and keeping a sound body. Dietary habits are addressed each day. The basics - fruits, vegetables, protein and low fat help keep the body happy and healthy. Sleep should be approximately 8 hours with good sleeping posture. The neck should be neither bent nor extended, it ought to be gently supported. The legs should also be supported with either one or two pillows. Some say - I cant sleep like this - I move around a lot of! - That is OK, the first hour is the most important. The middle of the spine depends solely on absorption from surrounding structures - similar to a sponge. It absorbs 80% of its nutrition in the first hour of sleep. Once the legs are supported, it opens up the spinal segment allowing for maximal absorption. Exercise should incorporate strengthening, endurance and flexibility - thirty minutes at least 4 times per week is recommended. This can also be achieved at the office by parking your car further away and walking, taking the stairs instead of the elevator, and walking a note up to someone as opposed to calling.
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