An Extra Helping of Safety: Proper

Posture and Lifting Techniques

Caitlin Goggin, Mireille Hamway, Jerod Miller, Stephanie Miller, Josh

Scribben, SPTs

Recipe for Success

By the time we finish our helping, you will…

1. ...understand the importance of implementing proper body mechanics during work to prevent injury

2. ...understand the principles and importance of proper standing posture during times of prolonged standing

3. ...understand the principles and importance of proper lifting techniques

4. ...be able to demonstrate proper standing posture

5. ...be able to demonstrate proper lifting techniques

6. ...incorporate a home exercise program to improve body mechanics during work

Mmmm… Statistics!1

Let’s crunch on the numbers…

The United States Bureau of Labor Statistics reported 67,160 food preparation and serving workers hurt themselves badly enough to lose at least one day of work

Nearly ⅕ of those workers lost 31 or more day of work

½ suffer cuts, burns, sprains, and strains

⅓ suffer injury to hand and/or wrist

⅕ suffer injury to shoulder and/or back

Let’s take everyone’s order...

How many of you have pain at work?

How many of you know you need help with proper posture and lifting techniques at work?

How many of you are active outside of work?

We’re here to serve you!

Proper Posture

An Appetizer

What is Proper Posture?2,3

Posture - the position you hold the body while sitting, standing, walking, and lying down

Good posture involves training the body in positions where the least amount of strain is placed on the supporting muscles and ligaments during stance and movement

The Postural Cookbook2,3

Correct Posture and Body Stance

Shoulders back and relaxed

Head back

Straight back

Tummy tucked

Knees relaxed - never locked!

Feet spaced shoulder-width apart

Posture and Body Stance

http://www.theuniquetouchmassage.massagetherapy.com/posture-why-is-it-sooo-important.postures1.jpg

Let’s Eat! DemonstrationThe Standing Wall Test:

- Head

- Shoulders

- Stomach

- Buttocks

- Heelshttp://www.mumsthewordfitness.com.au/posture-alignment-the-6-points/self-assesment.jpg

Why? What good is posture?

Your spine is your lifeline!

Maintaining proper posture during work will prevent injury, including back pain, headaches and others

Allows muscles to work more efficiently and thus, prevents muscle fatigue

Reduces wear and tear of bones and joint surfaces

Prevents muscular strain or overuse problems

Improves blood flow

Food for Thought...4

Weight shifting and knee flexion while standing

Avoid repetitive movements that can cause harm to the body structures:

Twisting

Reaching

Hungry for More?

There are many therapies and activities that help train and reinforce correct body posture:

Physical Therapy!

Tai Chi

Stretching/Yoga

Strength Training

Lifting Techniques

The Main Course

Lifting and Carrying Mistakes: The Rotten Tomatoes of Movement2,5,6,7,8

● Common mistakes when lifting and carrying objects

○ *Twisting and bending the back at the same time*

○ Lifting too quickly or performing jerky movements

○ Lifting alone when the object is too heavy

○ Carrying or lifting objects away from the body

○ Lifting with the back instead of the legs

Meat and Potatoes of Lifting2,5,9,10

●Always have a plan before lifting

●Keep the spine as straight as possible

●Keep the spine stable

●Keep objects close to you

Let’s eat! Demonstration

Dowel rods and the importance of proper lifting form

Squat Lift2,5,6,9,11,12

Things to remember:

●Butt down

●Back straight

●Keep object close to you

http://ourshoulderdoctor.com/UserFiles/Image/BS6.MuscleStrainLifting.11.27.11.jpg

Golfer’s Lift2,5,6,7,9,11,12

Things to remember:

●Used for small, lightweight objects

●Keep back as straight as possible

●Hold on to stable surface with free hand for extra balance https://

ergomomma.files.wordpress.com/2012/10/pick-up-toys.jpg

Two Person Lift5,6,11

When objects are too heavy, lift with a friend!

Things to remember:

●Used for lifting heavy objects

●One person should be the leader to avoid confusion

●Lift the object together in unison

http://docstore.mik.ua/univercd/illus/1/87/14487.gif

Home Exercise Program

Warm-up

Prepares the body for exercise/work by gradually increasing heart rate and circulation

Loosen joints and increase blood flow to the muscles

5-10 minute walk

Outside around the track, inside through the hallways

Home Exercise Program

Stretching

Cat-Cow

Cobra

Quadriceps

Hamstring

Cat-Cow

https://www.physiotec.ca/index.php

Cobra

https://www.physiotec.ca/index.php

Quadriceps

https://www.physiotec.ca/index.php

Hamstrings

https://www.physiotec.ca/index.php

Home Exercise Program

Strengthening

Abdominal strengthening

...without and with coordination

Wall Squats

Lunges

Abdominal Strengthening

https://www.physiotec.ca/index.php

Wall Squats

https://www.physiotec.ca/index.php

Lunges

https://www.physiotec.ca/index.php

Little Nibbles of Useful Information

Dessert

Little Nibbles of Useful Information1

• Clean up spills right away

• Use precaution signs

● Wear slip resistant shoes which are comfortable

● Use insoles specific to you

● http://www.drschollsshoes.com/work

Little Nibbles of Useful Information1

Use sharp knives

Lessens force needed to do work

Prevents excessive use of muscles in shoulder and wrist

Little Nibbles of Useful Information1

Use mats

Put one foot up on a shelf or step stool

Shift positions often

Place things in your work area to avoid twisting

Tilt bins toward you

Stand close to work surface (kettle)

Little Nibbles of Useful Information1

Store heavier objects between chest and knuckle height

Take the time to move things that prevent you from getting closer to the object you want to lift, especially when load is heavier

Use a cart whenever possible or lighten load by taking out what you need before moving the box

Keep wrists in neutral position

When pulling heavier pans out of the steamer, use caution in holding item away from you as you are placing more strain on the lower back

Little Nibbles of Useful Information1

For prolonged lifting (rotating product, putting away deliveries, inventory)

Use gloves with grip

Less strain on hands and helps to avoid awkward postures

Use back support (with or without straps)

Avoid excessive forward bending and strain on lower back

www.uline.com

Gloves: $18/pair

Back support $15-$35 a pair

YOUR SPINE IS YOUR LIFELINE! PROTECT IT!

Seconds Anyone?!

●WHY ARE THESE CONCEPTS IMPORTANT TO YOU?

○ Prevention/Decrease of pain

○ Prevention/Decrease of disability

○ Prevention/Decrease in missed days of work

○ Prevention/Decrease in health care visits

○ Increased job performance

○ Increased work longevity

○ Increased health for enjoyment of activities with family and friends

○ Increased quality of life

http://f.tqn.com/y/govcareers/1/W/c/0/-/-/200273195-002.jpg

Seconds Anyone?!

● STANDING POSTURE

○ Neutral alignment of body

○ Feet shoulders width apart

○ Knees slightly bent

○ Belly button to spine

○ Natural “S” in back

○ Shoulders back

○ Chin tucked

● VOLUNTEER? https://mrvaudrey.files.wordpress.com/2013/12/weight-lifter.jpg

Seconds Anyone?!

● LIFTING AND CARRYING

○ Do not lift and turn at the same time

○ Take your time

○ Mentally plan your lift before you begin

○ Use your legs, not your back

○ Keep your back straight

○ Have the object close to your body

○ Ask for help if you need it

○ Golfer’s lift for light objects

○ Squat lift for heavy objects

○ Group lift with leader for extremely heavy objects

● Volunteer to demonstrate one lift?

https://mrvaudrey.files.wordpress.com/2013/12/weight-lifter.jpg

Seconds Anyone?!

●WARM-UP AND HOME EXERCISE PROGRAMS

○ Warm up before the start of shift

○ 5-10 minute walk to get body ready for physical activity

○ Focus on major muscle groups

○ Stretch to enhance flexibility and reduce injury/pain

○ Muscle strengthening and endurance

○ Start slow and build up

○ Get in a routine

○ HAVE FUN!

● Volunteer for one stretch and for one Strengthening exercise?

Seconds Anyone?!● USEFUL TIPS TO DECREASE RISK OF INJURY

○ Clean up immediately

○ Comfortable/Non-slip shoes

○ Sharpen knives

○ Use mats, stools and carts

○ Place work materials in their proper positions

○ Use gloves and back support if possible

○ THINK,THINK,THINK.

● VOLUNTEER (3 useful tips)

http://farm3.static.flickr.com/2699/4118124718_9d5296fc70_m.jpg

The Final Course!

●Questions?

●Invitation for group to practice/demonstrate with SPT feedback!

http://farm3.static.flickr.com/2699/4118124718_9d5296fc70_m.jpg

References

1. Bureau of Labor Statistics. Nonfatal occupational injuries and illnesses requiring days away from work, 2008. Washington, DC, November 24, 2009.

2. Fairchild S, Pierson F. Pierson And Fairchild's Principles & Techniques Of Patient Care. St. Louis, Mo.: Elsevier; 2013.3. Website - Posture for a healthy back. Cleveland Clinic.

https://my.clevelandclinic.org/health/ns_overview/hic_Posture_for_a_Healthy_Back. Published 2015. Accessed: October 21, 2015

4. Waters T, Dick R. Evidence of Health Risks Associated with Prolonged Standing at Work and Intervention Effectiveness. Rehabilitation Nursing. 2014;40(3):148-165. doi:10.1002/rnj.166.

5. Lorenz E, Lavender S, Andersson G. Determining what should be taught during lift-training instruction. Physiotherapy Theory & Practice [serial online]. December 2002;18(4):175-191. Available from: CINAHL Plus with Full Text, Ipswich, MA. Accessed September 30, 2015.

6. Website – Lifting objects safely. Move Forward PT. http://www.moveforwardpt.com/resources/detail.aspx?cid=b131beec-3766-4dfa-b941-21c5553f4b0c#.VfmitxFViko. Published 2015. Accessed: September 15, 2015.

7. James C, Mackenzie L, Capra M. Quantification of the Safe Maximal Lift in Functional Capacity Evaluations: Comparison of Muscle Recruitment Using SEMG and Therapist Observation. Journal Of Occupational Rehabilitation [serial online]. September 2013;23(3):419-427. Available from: CINAHL Plus with Full Text, Ipswich, MA. Accessed September 16, 2015.

References

8. Graham R, Sadler E, Stevenson J. Local dynamic stability of trunk movements during the repetitive lifting of loads. Human Movement Science [serial online]. June 2012;31(3):592-603. Available from: CINAHL Plus with Full Text, Ipswich, MA. Accessed September 15, 2015.

9. Nag P, Nag A, Vyas H, Shah P. Occupation, participation, inclusion, work role postural control in different load handling tasks. Work. 2014;49(4):577-584. doi:10.3233/WOR-131735.

10. Allen J, James C, Snodgrass S. The effect of load on biomechanics during an overhead lift in the WorkHab Functional Capacity Evaluation. Work [serial online]. December 2012;43(4):487-496. Available from: Environment Complete, Ipswich, MA. Accessed September 16, 2015.

11. Lavender S, Lorenz E, Andersson G. Training in Lifting. Professional Safety [serial online]. December 2002;47(12):30. Available from: MasterFILE Premier, Ipswich, MA. Accessed September 16, 2015.

12. Straker, L. Evidence to support using squat, semi-squat, and stoop to lift low-lying objects. 2003; International Journal of Industrial Ergonomics.31: 149-160.