Back Safety

Script

Overview
This course presents key information on back safety as an occupational hazard. Topics covered
in this presentation on back safety cover
medical disorders and awareness,
general office ergonomics,
workstation arrangement,
safe lifting and load handling practices and techniques, and
injury prevention.
This course is designed for general audiences. The goal of this course is to provide information
that helps increase employee awareness and knowledge of back safety and to further promote
awareness and proper self management practices.

Course Objectives
At the completion of this course, participants should be able to:
Identify the common causes of back injury
Understand the importance of ergonomics as it is related to their work environment
Reconfigure their workstation properly to increase personal comfort and prevent back injury
Implement proper lifting, carrying, and unloading techniques, and
Identify proper ways to assist patients to avoid back injury.

Back Injury in the Workplace

80% of Americans in the United States will have a back injury that requires medical attention at
some point in their life. Next to the common cold, back injuries are the 2nd most common
cause of employees missing days from work. In fact, 20% of all workplace injuries are related to
back injuries. Once your back is injured, you are more likely to reinjure it; therefore, a back
injury needs to be treated carefully to prevent it from being a constant problem. The worst part
about a back injury is that it can present you a lifetime of constant pain.

Common Causes of Back Injury

There are many factors that cause back injuries. Most often, an injury occurs due to a
combination of causes that we can your back over a period of years until something is seriously
damaged. Listed here are some of the common causes of back injury.
Poor posture - Poor posture causes back pain. This is usually the result of sleeping in an
awkward position or sitting or standing in one place or position for long periods of time.
Poor condition - If your back is in poor condition, you may have back pain. Poor condition often
happens when individuals (who don't use their back often) try to do something strenuous that
requires a lot of lifting or other stress.
Excess weight - Being overweight often places continuous stress on your back. This gradually
weakens your spine and contributes to back injury.
Poor lifting techniques - Lifting a load improperly can cause serious and immediate injury -
especially if your back is already overstrained or out of shape.
An existing or underlying medical condition - medical conditions like spinal degeneration from
disc wear, osteoporosis, and fibromyalgia can make your back more susceptible to injury.

Types of Back Injuries

Strain - a strain is in injury that occurs when you overuse or overstretch your back muscles. This
injury often occurs when individuals attempt to do more with her back and it's not properly
conditioned.
Sprain - a sprain is an injury that happens when a ligament in your back is torn or stretched
excessively. This injury could be the result of a sudden forceful movement or from a small
movement that further injures a ligament that is already weak.
Bulging disc - a bulging disc is an injury that occurs when the disc begins to come out between 2
vertebrae. This type of back injury can present painful pressure on your spinal cord or other
organs. Usually, your back muscles try to compensate for this injury until they become strained
as well.
Herniated disc - a herniated disc injury occurs when your desk begins to leak its cushioning
fluid. Your desk loses its ability to cushion your vertebrae, which presents pressure on your
vertebrae, spinal cord, and other organs.

Why Back Injuries Occur

Your back is made up of many interactive parts. There are 33 vertebrae in your backbone that
extend from your hipbone to the base of your skull. These vertebrae protect your spinal cord.
Your back also contains several muscles, ligaments, and tendons that connect to the spinal cord
with nerves. This complex system allows you to bend and turn your back, and it keeps
everything aligned properly. Injuries occur whenever these various parts are torn, stretched,
bruised, strained, or cut.

Activities That Can Cause Back Injury

During this course, we will explore several ways that you can injure your back. Listed here are
some of the most common factors.
Reaching - Reaching into a rack or bin, or reaching overhead while lifting, can cause back injury.
Bending - Back injury can result when you bend over to lift or unload something - or even when
you bend over to tie your shoes.
Sitting for long periods of time - Sitting for long periods of time or sitting improperly can cause
injury.
Implementing bad lifting techniques - Implementing bad lifting techniques like lifting heavy
loads by only using your back muscles can cause back injury as well.

Musculoskeletal Disorder (MSD)

A musculoskeletal disorder is a condition where a part of musculoskeletal system is injured over
time.
A MSD can affect your body's:
Muscles
Joints
Tendons
Ligaments
Nerves
Most work-related MSDs develop over time and are caused either by the work itself or by the
employees' working environment. They can also result from fractures sustained in an accident.

MSD Signs and Symptoms

The immediate impact of a MSD can be minute, but when it occurs repeatedly, the constant
trauma can cause damage. When individuals use computers on a regular basis, it is
recommended that they report MSD signs and symptoms immediately to prevent serious injury
or permanent damage. The most commonly noticed signs and symptoms of Musculoskeletal
Disorders associated with computer use are:
Numbness or a burning sensation in the hand
Reduced grip strength in the hand
Swelling or stiffness in the joints
Pain in wrists, forearms, elbows, neck, or back followed by discomfort, and
Reduced range of motion in the shoulder, neck, or back

Five MSD Risk Factors

There are five risk factors that are major contributors to MSD-related injuries and illness. They
are:
Repetition which may include daily and lengthy use of a keyboard or mouse.
Force which may include constant lifting, pushing, or pulling.
Awkward postures which may include extending arms to type or sitting forward with hunched
shoulders.
Contact stress which may include soft tissue damage by contact with a hard surface such as
leaning against a counter or continual use of a stapler or a hole-punch.
Vibration which includes the use of vibrating tools or equipment (i.e. power saws, jack
hammers, grinders, etc.).

Greater Risk Factors for MSD

Individuals pose a greater risk of having a musculoskeletal disorder if:
They maintain an unnatural or unhealthy posture while using the computer
Their lower back support is inadequate
They continue to sit in the same position for an extended period of time
The setup of their workstation is ergonomically poor
PLEASE NOTE: These symptoms may not necessarily lead to a Musculoskeletal Disorder, but, if
you experience any of these symptoms, make an evaluation of your working positions and the
layout of your workstation.

Reporting MSD Symptoms

If you notice any MSD signs or symptoms, report them immediately to your Supervisor, Safety
Coordinator, or HR representative. Early reporting allows you to take steps toward medical
evaluation and treatment before your symptoms and illness worsen. Early reporting allows your
organization to take steps toward reducing (or even eliminating) the risk factors that are
causing your signs and symptoms. Eliminating these risk factors may even help you to continue
working while your body heals.

Activity

Ergonomics Defined
Ergonomics is the science of designing the job, equipment, and workplace to fit the worker.
Proper ergonomic design is necessary to prevent back injuries and repetitive strain injuries,
which can develop over time and can lead to long-term disability. Ergonomics is concerned with
the ‘fit’ between people and their work. It takes account of the worker's capabilities and
limitations in seeking to ensure that tasks, equipment, information and the environment suit
each worker. To assess the fit between a person and their work, ergonomists consider the job
being done and the demands on the worker; the equipment used (its size, shape, and how
appropriate it is for the task), and the information used (how it is presented, accessed, and
changed).

Neutral Body Positioning

Neutral body positioning is a comfortable working posture in which your joints are naturally
aligned. Working with the body in a neutral position reduces stress and strain on the muscles,
tendons, and skeletal system. This reduces the risk of developing a musculoskeletal disorder.
The next series of slides presents four reference postures that provide neutral positioning for
the body.

Standing posture
The user's legs, torso, neck, and head are approximately in-line and vertical. The user may also
elevate one foot on a rest while in this posture.

Upright sitting posture

The user's torso and neck are approximately vertical and in-line, the thighs are approximately
horizontal, and the lower legs are vertical.

Declined sitting posture

The user's thighs are inclined with the buttocks higher than the knee and the angle between
the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and
the legs are vertical.

Reclined sitting posture

The user's torso and neck are straight and recline between 105 and 120 degrees from the
thighs.

Desk or workstation
A well-designed and appropriately-adjusted desk or workstation will provide adequate
clearance for your legs, allow proper placement of computer components and accessories, and
minimize awkward postures and exertions, which contribute to back injury.
The depth of your work surface should allow you to view your monitor at a distance of at least
20 inches. It should also allow you to position your monitor to achieve an appropriate viewing
angle, which in general, is directly in front of you
Using a corner desk rather than the straight run of a desk may provide you with additional
space and depth to accommodate large monitors or multiple items.
The location of frequently used devices (i.e. your keyboard, telephone, and mouse) should
remain within your repetitive access (or primary) work zone. Proper utilization of these
components and other accessories within your computer workstation will also allow you to
work in neutral body positions, which lead to improved work performance, personal comfort,
and safety. The next series of slides present detailed information on arranging your computer
workstation components for continuous efficiency.

Chair
A well-designed and properly adjusted chair is an essential element for a safe and productive
computer workstation. A good chair provides you with necessary support to your back, legs,
buttocks, and arms, while reducing exposures to awkward postures, contact stress, and forceful
exertions.

Backrest
It is helpful for a chair to have lumbar support. If your current chair does not have lumbar
support, consult with your supervisor about the possibilities and options for using a chair that
has lumbar support. Use a chair with a backrest that is easily adjustable and able to support
your back in a variety of seated postures.

Backrest Specifications
Your backrest should be equipped to provide you with the following:
A lumbar support that is height adjustable so it can be appropriately placed to fit your lower
back. The outward curve of the backrest should fit into the small of your back.
An adjustment that allows you to recline at least 15 degrees from vertical positioning. The
backrest should lock in place or be tension adjustable to provide adequate resistance to lower
back movement.
A device enabling it to move forward and backward. This allows shorter users to sit with their
backs against the backrest without the front edge of the seat pan contacting their knees. Taller
users will be able to sit with their backs against the backrest while still having their buttocks and
thighs fully supported.
Note: Some chair designs provide this adjustability by allow you to adjust the position of the
seat pan.

Seat
If the seat of your chair cannot be lowered, use a footrest to provide stable support for your
feet. The seat pan of your chair should be adjustable and large enough to provide support in a
variety of seated postures.
Seat Specifications
It is recommended that the seat be:
Height adjustable, especially when shared by a number of users. The height of your chair is
appropriate when the entire sole of your foot can rest on the floor with the back of your knee
slightly higher than the seat of your chair.
Wide enough to accommodate the majority of hip sizes. Chairs with oversize seat pans should
be provided for larger users.

Armrest
If your armrests cannot be properly adjusted, or if they interfere with your workstation, remove
them, or stop using them altogether. Consult with your supervisor about the possibilities and
options for using a chair that has proper armrest support. Position adjustable armrests so they
support your lower arm and allow your upper arm to remain close to your torso. Armrests
should be made of a soft material and have rounded edges. Properly adjusted armrests are:
Wide enough to allow you easy entrance and exit from your chair
Close enough to provide support for your lower arms while keeping your upper arms close to
your body
Low enough so your shoulders are relaxed during use
High enough to provide support for your lower arms when positioned comfortably at your
sides. You may be able to add padding to the top of your armrests if they are too low and not
adjustable.
Large enough to support most of your lower arm but small enough so they do not interfere with
chair positioning.

The Base of Your Chair

Chairs should have a strong, five-legged base. Ensure that your chair has casters that are
appropriate for the type of flooring at your workstation.

Maintaining Neutral Body Positioning While Seated

To maintain neutral body positioning while seated at a computer workstation or desk, ensure
that your:
Back is fully supported with appropriate lumbar support when sitting vertical or leaning back
slightly
Thighs and hips are supported by a well-padded seat and are generally parallel to the floor
Knees are about the same height as the hips with the feet slightly forward

Adjust Your Working Position Frequently

No matter how good your working posture is, working in the same posture or sitting still for
long periods of time is not healthy. It is important that you change your working position
throughout the day on a frequent basis by:
Making small adjustments to your chair or backrest
Stretching your fingers, hands, arms, and torso
Standing up and walking around for a few minutes
Activity

Injury Prevention
There are several steps you can take to prevent injury. Steps include:
Condition your back
Think about your back
Have a safe lifting plan
Use personal protective equipment
Practice proper lifting techniques
Properly lift bags and shifting loads
Team lifting
Carry loads properly
Unload properly
Practice caution when handling overhead loads and long loads
Let’s take a look at each of these steps in greater detail.

Condition Your Back

One of the most effective ways to prevent back injury is to condition your back beforehand via
the methods listed here.
Exercise - Implementing a regular exercise routine should help to keep your back strong,
flexible, and prevent strains and sprains. Conditioning your back not only improves or maintains
your back muscles, it also improves the muscles in your stomach and thighs as well.
Maintain flexibility - Your exercise regimen should emphasize flexibility. This helps you to bend,
turn, and the twist your back without injury.
Lose Weight - Excess weight contributes to poor posture and it places an incredible strain on
your back muscles. Your exercise program should help you to lose weight.
Finally, be sure to consult with your physician before implementing an exercise or weight loss
program.

Think About Your Back

It's an easy habit to bend over to pick up an object rather than squatting and lifting it properly.
It's important that you remain diligent by implementing proper lifting and handling techniques,
which we will cover in greater detail later in this course. Think about the long-term health and
condition of your back. Lifting an object improperly may not impair you at the time, but
improper lifting and carrying over long periods of time will increase your chances of suffering
from a back injury. Don't attempt to lift more than you can handle. Ask for assistance when you
need to lift and transport a heavy load. 50 pounds is usually the load limit for most individuals.
Consider your posture or whether or not you're in the right physical condition to engage in a
physical activity.

Have a Safe Lifting Plan

Have a safe lifting plan in place before you lift or carry a load. This doesn't have to be a formal
written plan; it simply means that you need to know what you're going to do before you ever
pick up and carry a load. Consider the following suggestions.
Size up the load. Know how much it weighs. Is it bulky or awkward? Do you need the assistance
of another capable person to lift and carry the load? Consider how you will grip it and how you
will maintain your grip. Also know whether or not you will be able to see properly while you're
carrying the load.
Ensure that the pathway is clear for you to carry the load. Are objects in the way? Will the load
fit through tight spaces? What about the number of steps you'll have to ascend or descend?
These are all important factors to consider.
Finally, consider how you'll unload the object. Make sure the area is clear and accessible so that
you can unload the object in a safe manner.

Using Personal Protective Equipment

The Occupational Safety and Health Administration (OSHA) requires the use of personal
protective equipment (PPE) to reduce employee exposure to hazards when engineering and
administrative controls are not feasible or effective in reducing these exposures to acceptable
levels. Employers are required to determine if PPE should be used to protect their workers.
If personal protective equipment is to be used, a PPE program should be implemented. This
program should address present hazards; the selection, maintenance, and use of personal
protective equipment; the training of employees; and monitoring of the PPE program to ensure
its ongoing effectiveness. Personal Protective equipment that is used for lifting and transporting
objects may include the use of gloves, safety glasses, or chemical specialty apparel (for moving
hazardous chemicals).

Proper Lifting Techniques

When lifting an object, remember to always:
Stand close to the object with a wide stance. Feet should be shoulder-width apart, with toes
pointing outward.
Bend at the knees and hips, and try to maintain your body’s natural curve.
Pull the load close to you and grip it firmly.
Tighten your stomach, to act as a back support, and lift your head, which will help you lift with
your legs rather than your back.
Finally, when you’re ready to lift, use your legs and keep your back straight.
Try to practice this proper lifting technique, even if you’re lifting a very light load.

Lifting Bags or Shifting Loads

Bags can be heavy and awkward to lift. Here are some techniques for lifting them properly:
Bend your knees to squat next to the bag.
Grab the bag at its opposite corners. Know where the load’s center of gravity is so you can
handle it appropriately.
Pull the bag up to your thigh or waist. Make sure the load is stable and that you have a good
grip.
Use your legs, not your back, to stand up.
Finally, hoist the bag onto your shoulder in order to carry it.
Team Lifting
Some loads are too big or heavy for one person to manage. Times like these require team
lifting, which also requires proper techniques in order to be safe.
First, designate a team leader for the lift to direct all the motions. No one should do anything
unless the leader says so. This will prevent someone from being injured if another member of
the team does something unexpected.
Members of the team should lift the load slowly and at the same time.
Keep the load level. This is particularly important if you are going up or down the stairs. The
person at the bottom will take more of the load if it is allowed to tilt downward instead of
remaining level.
When it’s time to unload, team members should unload slowly and together, following the
directions of the team leader.

Using Lifting Equipment

One good way to prevent a back injury is to use lifting equipment rather than trying to lift and
carry heavy objects manually. Some of the equipment that is used to carry heavy loads
includes:
Powered equipment such as forklifts, powered carts, and electric pallet jacks. But remember
that you must be trained and authorized before using this kind of equipment.
Equipment such as hand trucks, carts, and manual pallet jacks can be very helpful, but make
sure you choose the right equipment for the job. It’s also better for your back to push a hand
truck or cart, rather than pulling it.
Cranes and hoists are good for lifting heavy loads, as long as you are trained and authorized to
use them. Make sure that all lifting devices are rated to carry the weight you are trying to lift.
Patents, which are adjustable tables, can be used to raise and lower loads, or to adjust objects
to a comfortable height for working.
Finally, conveyors are a good way to move material without carrying it manually. Remember,
never ride on a conveyor, or climb over or under it.

Carrying Loads Properly

To prevent back injuries, it’s as important to carry the load properly as it is to lift it properly.
Make sure you can see where you’re going.
Take small steps, and make sure your footing is stable. Be especially careful on steps, ramps,
and areas with uneven surfaces.
Don’t twist your back when carrying a load. To turn, move your feet rather than twisting your
back.

Unloading Properly
Unloading properly is also important for preventing back injuries. Basically, unloading is the
mirror image of lifting a load. Remember these rules for proper and safe unloading:
Squat with the load, bending your knees.
Don’t bend your back; instead, keep your back straight and let your legs do the work.
As a final tip, keep your fingers away from the bottom and sides of the load so they don’t get
pinched or crushed.
Handling Overhead Loads
When handling loads that are over your head, it’s very important to observe safety procedures
in order to avoid an injury.
Stand facing the load. Don’t reach up to pick up a load. Instead, use a step stool or ladder to get
your shoulders level with the load. But don’t stand on a chair or a stack of boxes; this could
cause you to fall.
Slide the load close to your body and grip it firmly.
Maintain good posture and use your legs to step carefully down from the ladder or step stool. If
necessary, have someone else spot you to make sure you don’t lose your balance.

Handling Long Loads

Long loads can be very tricky to handle even if they are not that heavy. Here are some
techniques for
handling long loads safely:
First, pick up one end of the load to make sure you can handle it by yourself. Walk toward the
center of the load until you have found the center or balance point.
Place the balance point on your shoulder, and stabilize the load with your hands.
Watch the ends of the load to make sure they don’t strike people or objects. You may want to
raise the forward end and lower the end behind you, so that you will avoid striking someone in
the head.

Assisting Patients
Your job may require you to assist in moving patients. The following slides will introduce
techniques to avoid injury to both you and the patient.

Sitting Up in Bed
To move a person lying in bed to a wheelchair, put the chair close to the bed and lock the
wheels.
If the person is not strong enough to push up with their hands to a sitting position, place one of
your arms under their legs and your other arm under their back.
Move the person's legs over the edge of the bed while pivoting their body so they end up sitting
on the edge of the bed.
Keep your feet shoulder-width apart, your knees bent and your back in a natural straight
position.

Standing Up
If the patient needs assistance getting into the chair, face them, place your feet shoulder-width
apart, and bend your knees.
Position the patient’s feet on the floor, and slightly apart. Their hands should be on the bed or
on your shoulders.
Place your arms around their back and clasp your hands together. It’s best to use a lifting belt,
which is secured around the patient’s waist. Grasp the belt when lifting the patient.
Hold the patient close to you, lean back, and shift your weight.
Sitting Down
Pivot towards the chair, bend your knees, and lower the patient into the chair. The patient
should have both hands on the arms of the chair before you lower them down.

Summary
80% of Americans in the United States will have a back injury that requires medical attention at
some point in their life; therefore, being knowledgeable about the common causes of back
injury is essential. There are many common behaviors and incidents that cause back injury.
Musculoskeletal disorders can also lead to injury or permanent damage, therefore, it is
important that employees recognize the signs and symptoms of a MSD and report their issues
to their supervisor to receive necessary assistance. Ergonomics is the science of designing the
job, equipment, and workplace to fit the worker. Proper ergonomic design is necessary to
prevent repetitive strain injuries, which can develop over time and can lead to injury and long-
term disability. It is important that employees are trained in office ergonomics to identify and
learn about the numerous occupational hazards that place them at risk of a back injury on a
daily basis. It is also important that employees change their attitudes about posturing and
workstation setup that leads to medical complications. If you spend long hours working in
awkward positions or if you need assistance with readjusting your workstation to a proper
setting for your continued use and comfort, consult with your supervisor and request that
changes be made immediately. Exercise and implementing proper load lifting, carrying, and
unloading practices will help you to prevent a back injury. Always have a safety plan in mind
before handling a load. Assisting patients improperly can also lead to a back injury; therefore, it
is important that you follow proper patient handling techniques for ensured safety.