Avoiding Injury

Tips from UHS' physical therapy staff

Using the computer

  • Take frequent breaks.
  • Have your monitor at the right height. If you’re using a desktop unit, place the monitor at eye level, or slightly higher. Whenever possible, connect laptop computers to a detachable monitor positioned at eye level.

Lifting

  • Test the load before you lift. If it’s too heavy, get help.
  • Keep your back straight.
  • Bend your legs, not your back.
  • Lift with your legs.
  • Keep the load near your body when lifting. Ten pounds, lifted at arm’s length, produces a 100-pound force on your back.

Exercise

  • Warm up before you stretch. A quick walk, light calisthenics or even a warm shower makes stretches more effective.
  • Never bounce when stretching – you can injure your muscles. A sustained stretch is safer and much more effective.

Posture

  • “Stand up straight!” Your parents were right about this one. Although we all tend to slouch, over time this causes imbalance, muscle soreness and pain. Keep your head up and shoulders back to reduce strain.