environmental health & safety presents …. back safety or … how to prevent a lifetime of back...

EnvironmentalEnvironmental Health & SafetyHealth & Safety

Presents …Presents …

BACK SAFETYBACK SAFETY

Or …Or …

How to prevent a lifetime of back How to prevent a lifetime of back problemsproblems

Back Injuries …Back Injuries …

More than 1 million workers suffer back More than 1 million workers suffer back injuries each year, accounting for 1/5 of injuries each year, accounting for 1/5 of all workplace injuries or illnesses.all workplace injuries or illnesses.

One fourth of all compensation claims One fourth of all compensation claims involve back injuries, which cost involve back injuries, which cost employers billions of dollarsemployers billions of dollars

Add to that the employees’ pain and Add to that the employees’ pain and suffering …suffering …


They are exceedingly painful, difficult to They are exceedingly painful, difficult to heal, and have an effect on everything heal, and have an effect on everything you do.you do.

After suffering one back injury, you are After suffering one back injury, you are much more likely to experience another much more likely to experience another one later on.one later on.

It is important to learn how to avoid It is important to learn how to avoid injuring or re-injuring your back. injuring or re-injuring your back.


Do yourself a big favor by learning Do yourself a big favor by learning proper lifting techniques and the basics of proper lifting techniques and the basics of back safety.back safety.

You might be able to save yourself a lot You might be able to save yourself a lot of pain...of pain...

……and a lifetime of back problems.and a lifetime of back problems.

Why do they occur?Why do they occur?

The spine’s vertebrae are held The spine’s vertebrae are held together by ligaments.together by ligaments.

Muscles are attached to the Muscles are attached to the vertebrae by bands of tissue called vertebrae by bands of tissue called tendons.tendons.

Between each vertebra is a Between each vertebra is a cushion known as a disc. cushion known as a disc.


Openings in each vertebra line up to form a long, hollow canal.The spinal cord runs through this canal from the base of the brain.

Nerves from the spinal cord branch out and leave the spine through the spaces between the vertebra.

Safety Dynamics GroupSafety Dynamics Group

Why do they occur?Why do they occur?The lower part of the back holds The lower part of the back holds most of the body’s weight.most of the body’s weight.Every time you bend over, lift a Every time you bend over, lift a heavy object, or sit leaning heavy object, or sit leaning forward, you put stress on your forward, you put stress on your spine. spine. Over time, the discs between Over time, the discs between your vertebrae can start to wear your vertebrae can start to wear out and become damaged.out and become damaged.


The forces involved:

Every time you bend or lean over to pick something up, you put tremendous pressure on your lower back…


The forces involved:The forces involved:

• Think of your back as a lever. With the fulcrum in the center of the lever, how many pounds would it take to lift a 10 pound object?

5 pounds10 pounds15 pounds


You’re right!You’re right!

It takes 10 pounds of pressure to It takes 10 pounds of pressure to lift a 10 pound object.lift a 10 pound object.

Will it take more or less force to lift Will it take more or less force to lift the same 10 pound object with the the same 10 pound object with the fulcrum shifted to one side? fulcrum shifted to one side?


You’re right!You’re right!

With the fulcrum shifted away With the fulcrum shifted away from the object, it takes from the object, it takes moremore force to lift the object.force to lift the object.

The human back operates on a The human back operates on a 10:1 ratio, with the waist acting 10:1 ratio, with the waist acting as the fulcrum.as the fulcrum.


When you add in the 105 pounds of the average human upper torso, lifting a 10 pound object puts 1,150 pounds of pressure on the human back.


If you were 25 pounds overweight, it would put an additional 250 pounds of pressure on your back every time you bend over.


Now it’s easy to see how repetitive Now it’s easy to see how repetitive bending and lifting can quickly bending and lifting can quickly cause back problems.cause back problems.Even leaning forward while sitting Even leaning forward while sitting at a desk or table can eventually at a desk or table can eventually cause damage and pain.cause damage and pain.

Contributing FactorsContributing Factors

Poor Physical ConditionPoor Physical ConditionYour stomach muscles provide a lot Your stomach muscles provide a lot of the support needed by your back. of the support needed by your back. If you have weak, flabby stomach If you have weak, flabby stomach muscles, your back may not get all muscles, your back may not get all the support it needs, especially when the support it needs, especially when you're lifting or carrying heavy you're lifting or carrying heavy objects. Good physical condition in objects. Good physical condition in general is important for preventing general is important for preventing strains, sprains, and other injuries.strains, sprains, and other injuries.


Poor posture…Poor posture… is another contributing factor. When is another contributing factor. When your mother told you to sit and stand your mother told you to sit and stand up straight, she was giving you good up straight, she was giving you good advice. It is best to try to maintain advice. It is best to try to maintain the back in its natural "S" shaped the back in its natural "S" shaped curve. You want to avoid leaning curve. You want to avoid leaning forward (unsupported) when you sit, forward (unsupported) when you sit, or hunching over while you're or hunching over while you're standing.standing.


Extra weight…Extra weight…

can be a big problem. Remember can be a big problem. Remember the fulcrum / lever principle? The the fulcrum / lever principle? The more you weigh, the more stress it more you weigh, the more stress it puts on your back every time you puts on your back every time you bend over--on a 10:1 ratio. That pot bend over--on a 10:1 ratio. That pot belly is not helping the health of your belly is not helping the health of your back.back.


StressStress - - Tense muscles are more Tense muscles are more

susceptible to strains and susceptible to strains and spasms.spasms.


Overdoing itOverdoing it - -

Don’t be afraid to say, Don’t be afraid to say, “This is too heavy for me to “This is too heavy for me to lift alone.” It’s important to lift alone.” It’s important to recognize your physical recognize your physical limitations and abilities. limitations and abilities. Many people have injured Many people have injured their backs because they their backs because they were afraid to ask for help.were afraid to ask for help.

Common CausesCommon Causes

Many back injuries tend to be the Many back injuries tend to be the result of cumulative damage result of cumulative damage suffered over a long period of time. suffered over a long period of time. Certain actions, motions and Certain actions, motions and movements are more likely than movements are more likely than others to cause or contribute to others to cause or contribute to back injuries…back injuries…


Any time you find yourself doing one of these things, you should think:

DANGER! My back is at risk!


Heavy LiftingHeavy Lifting……especially repetitive lifting over a especially repetitive lifting over a long period of time…long period of time…


Twisting at the waistTwisting at the waist

……while lifting or holding a heavy while lifting or holding a heavy load…load…


Reaching and liftingReaching and lifting……over your head, across a table, over your head, across a table, or out the back of a truck…or out the back of a truck…

When is Asbestos When is Asbestos Dangerous?Dangerous?

Lifting or carrying objects with Lifting or carrying objects with awkward or odd shapes…awkward or odd shapes…


Working in odd, uncomfortable Working in odd, uncomfortable positionspositions……gardening, kneeling, tasks that gardening, kneeling, tasks that require you to bend over for long require you to bend over for long periods of time…periods of time…


Sitting or standing too long in one position…(sitting can be very hard on the lower back)…


It is also possible to injure your It is also possible to injure your back slipping on a wet floor or back slipping on a wet floor or ice.ice.


Some people suffer back Some people suffer back pain because they sleep in a pain because they sleep in a bad position, or because bad position, or because their mattress is too soft.their mattress is too soft.


What is generally recommended as the What is generally recommended as the best sleeping position for your back?best sleeping position for your back?What is generally recommended as the What is generally recommended as the best sleeping position for your back?best sleeping position for your back?

1. On your stomach or back (with legs level)1. On your stomach or back (with legs level)

2. On your side (with knees slightly bent) or2. On your side (with knees slightly bent) orOn your back (with pillow under your knees)On your back (with pillow under your knees)

Common CausesCommon Causes#2 is right! #2 is right! If you've been waking up with a sore or If you've been waking up with a sore or painful back, you might try sleeping on your painful back, you might try sleeping on your side with your knees slightly bent, or on your side with your knees slightly bent, or on your back with a small pillow under your knees. back with a small pillow under your knees.

You can try putting boards under your old You can try putting boards under your old mattress or maybe try a new one.mattress or maybe try a new one.

Of course, it’s always wise to check with Of course, it’s always wise to check with your doctor about any sort of health your doctor about any sort of health problem.problem.

Prevent Back InjuriesPrevent Back Injuries

The best way to prevent back injuries is to The best way to prevent back injuries is to develop habits that reduce the strain develop habits that reduce the strain placed on the back. placed on the back.

There are some basic things you can do There are some basic things you can do to help.to help.


Avoid lifting and bending Avoid lifting and bending whenever you can.whenever you can.

Place objects up off the floor. Place objects up off the floor. That way you won’t have to reach That way you won’t have to reach down to pick them up again.down to pick them up again.Raise / lower shelves.Raise / lower shelves.


Avoid lifting and bending Avoid lifting and bending whenever you can.whenever you can.

The best zone for lifting is The best zone for lifting is between your shoulders and your between your shoulders and your waist. waist.

Put heavier objects on shelves at Put heavier objects on shelves at waist level, lighter objects on waist level, lighter objects on lower or higher shelves. lower or higher shelves.


Avoid lifting and bending whenever you can.Avoid lifting and bending whenever you can.

Use carts and dollies to move objects, Use carts and dollies to move objects,

instead of carrying them yourself. instead of carrying them yourself.


Avoid lifting and bending whenever you can.Avoid lifting and bending whenever you can.

Which is better for your back—Which is better for your back—pushingpushing a cart a cart

or or pullingpulling a cart? a cart?It is It is better to pushbetter to push a cart, dolly, lawnmower, a cart, dolly, lawnmower, wheelbarrow, etc. than it is to pull it. However, if wheelbarrow, etc. than it is to pull it. However, if you do have to pull it, consciously force yourself you do have to pull it, consciously force yourself to tighten your stomach muscles and try to to tighten your stomach muscles and try to maintain good body posture.maintain good body posture.

Use cranes, hoists, lift tables, and other lift-assist Use cranes, hoists, lift tables, and other lift-assist devices whenever you can.devices whenever you can.


Use proper lifting procedures.

• Bending your knees keeps your Bending your knees keeps your spine in a better alignment. spine in a better alignment.

• Instead of using your back like a Instead of using your back like a crane, let your legs do the work.crane, let your legs do the work.


Use proper lifting procedures.Use proper lifting procedures. Follow these steps when lifting:Follow these steps when lifting:

1. Take a balanced stance with your 1. Take a balanced stance with your feet about a shoulder-width apart. feet about a shoulder-width apart. One foot can be behind the One foot can be behind the object and the other next to it. object and the other next to it.

2. Squat down to lift the object, but 2. Squat down to lift the object, but keep your heels off the floor. Get keep your heels off the floor. Get as close to the object as you can. as close to the object as you can.


Use proper lifting procedures. Use proper lifting procedures. Follow these steps when lifting:Follow these steps when lifting:

3. 3. Use your palms (not just Use your palms (not just your fingers) to get a secure your fingers) to get a secure grip on the load. Make sure grip on the load. Make sure you'll be able to maintain a you'll be able to maintain a hold on the object without hold on the object without switching your grip later. switching your grip later.



4. 4. Lift gradually (without Lift gradually (without jerking) using your leg, jerking) using your leg, abdominal and buttock abdominal and buttock muscles and keeping the load muscles and keeping the load as close to you as possible. as close to you as possible. Keep your chin tucked in so Keep your chin tucked in so as to keep a relatively straight as to keep a relatively straight back and neck line.back and neck line.



5. 5. Once you're standing, change directions by pointing your feet in the direction you want to go and turning your whole body. Avoid twisting at your waist while carrying a load.

6. When you put a load down, use these same guidelines in reverse.


Also follow these lifting tips:Also follow these lifting tips:

Reduce the amount of weight liftedReduce the amount of weight lifted.. If If you're moving a bunch of books, better to you're moving a bunch of books, better to load several small boxes than one load several small boxes than one extremely heavy load. extremely heavy load. Use handles and lifting straps. Use handles and lifting straps. Get help if the shape is too awkward or Get help if the shape is too awkward or the object is too heavy for you to lift and the object is too heavy for you to lift and move by yourself! move by yourself!


It's important to know your body's It's important to know your body's limitations, and it's important to be aware of limitations, and it's important to be aware of your body position at all times.your body position at all times.Learn to recognize those situations where Learn to recognize those situations where your back is most a risk: bending, lifting, your back is most a risk: bending, lifting, reaching, twisting, etc. reaching, twisting, etc. Then take measures to avoid an injury.Then take measures to avoid an injury.

Body Management:Body Management:



Stretch first –Stretch first – If you know that you're going to be doing work If you know that you're going to be doing work that might be hard on your back, take the time that might be hard on your back, take the time to stretch your muscles before starting, just to stretch your muscles before starting, just like a professional athlete would do before a like a professional athlete would do before a workout. workout. This will help you avoid painful strains and This will help you avoid painful strains and sprains.sprains.



Slow down –Slow down – If you're doing a lot of heavy, repetitive lifting, If you're doing a lot of heavy, repetitive lifting, take it slowly if you can. take it slowly if you can. Allow yourself more recovery time between Allow yourself more recovery time between lifts, as well. Don't overdo it. lifts, as well. Don't overdo it.


Body Management:Body Management:Rest your back – Rest your back – Take frequent, short (micro) breaks. Stretch. If Take frequent, short (micro) breaks. Stretch. If you've ever been working in an awkward you've ever been working in an awkward position for a long time, then stood up and felt position for a long time, then stood up and felt stiff and sore, you know you've been in that stiff and sore, you know you've been in that position too long, and your body is now position too long, and your body is now protesting. protesting. Taking a one minute stretch break every now Taking a one minute stretch break every now and then can help you avoid that. and then can help you avoid that.



Sleep on a firm mattress. – Sleep on a firm mattress. –

Also, the best sleeping position for many Also, the best sleeping position for many people is either on the back with the knees people is either on the back with the knees slightly elevated (by a pillow), or on the side slightly elevated (by a pillow), or on the side with knees slightly bent. with knees slightly bent.



Get in shape –Get in shape –

Strengthen your stomach muscles, lose a Strengthen your stomach muscles, lose a little weight, increase your flexibility. little weight, increase your flexibility.

environmental health & safety presents …. back safety or … how to prevent a lifetime of back...

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