Whenever you're doing work that puts a strain on your muscles or joints, you need to think about the manual handling techniques you're using.

This includes the methods you use to lift and carry objects, push and pull loads, and even the way you stand, sit or crouch while you're working.

It's worth keeping in mind that manual handling injuries don't always result from an isolated event. That is, they're not always 'accidents' that suddenly happen without warning.

If you often use poor techniques while you're working, you can develop a chronic condition over a period of time, and in some cases, end up with permanent damage to the joints or tendons you've been over-stressing.

Looking after your back

One of the most common types of manual handling injury is back injury. This is sometimes caused by lifting a load that's too heavy, but it can also occur from pushing or pulling a load, or twisting while your back is under strain. Let's look briefly at the structure of the spine to see why your back is vulnerable to injury.

The spine is made up of a set of vertebrae stacked one on top of another.

Between the vertebrae are discs, which act like shock absorbers - compressing when the spine is bearing a load, and springing back again when the load is taken away.

The real problem area for most people is the lumbar region. This is because the discs can only cope with maximum pressure when your pelvis is level and your spine is in a balanced position above it.

So when you bend forward or to one side, or twist while holding a load, you're putting uneven stresses on the discs in addition to the extra weight they have to bear.

Many injuries result from fatigued muscles going into spasm, causing back pain and difficulty in standing up straight.

In serious cases, a bulging disc can rupture and come into contact with a nerve in the spinal cord.

Some people call this a 'slipped disc'.

So how does this affect the way you should work? The general rule is - try to avoid putting too much stress on your back when:

• bending forward
  
  
• bending sideways
  
  
• twisting
  
  
• reaching past a comfortable distance.