Setting up the St Mungos PA involves lifting and moving heavy equipment.  Read this and use the ideas.

 

Here are some of the most important steps you can take to avoid back injuries — at work or at home:

• Use the correct techniques for bending, lifting and moving loads (see list below).
   
• Exercise your back and abdominal muscles regularly to provide stronger support for the back.
   
• Wear comfortable, low-heeled, nonslip shoes.
   
• Do not smoke. Research shows that smoking reduces blood flow to the spine.
   
• Maintain proper posture to put the least strain on your back.
   
• If you are overweight, lose weight. Excess pounds, especially in the middle, throw your body out of alignment and increase the burden on your back.
   

A large proportion of back injuries are related to lifting, and people whose jobs involve frequent bending or lifting face the greatest risk of back injuries.

 

These guidelines can help you to bend and lift safely:

• Warm up by lifting/moving the smaller boxes and equipment.
   
• Always get help for the heavy kit like the mixing desks.
   
• Plan your lift. Test the weight of what you are preparing to lift by pushing it with your hands or feet. Make sure you have enough room to lift safely.
   
• If the load is awkwardly shaped or too heavy, don't try to lift it alone. Get help, use a dolly or split it into smaller loads.
   
• Take your time. Don't hurry or use jerky movements.
   
• Position yourself close to the load you plan to lift. Reaching increases the strain on your back. Keep the load close to your body as you lift.
   
• Plant your feet shoulder-width apart to provide a firm base of support.
   
• Grip the object tightly.
   
• Bend at the knees, not at the waist.
   
• Tighten your stomach muscles. (Don't stop breathing!) Keep your back straight and your chin up, and lift with your leg muscles as you stand up.
   
• Avoid twisting as you lift. If you must turn, start with your feet and then pivot your body in the same direction.
   
• When placing a load on a high shelf or mounting, move close. Spread your feet apart, with one in front of the other. Keep your elbows in and do not fully extend your arms as you place the object on the shelf. Remember to tighten your stomach muscles. Do not arch your back.
   
• Take breaks. At least once an hour, stand and stretch. Place your hands on your lower back and slowly arch backward.

 

For further reading look up the Health and Safety Executive Getting to grips with Manual Handling 

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