Back Safety

According to the Bureau of Labor Statistics,

more than one million workers suffer back
injuries each year, and back injuries account for
one of every five workplace injuries or illnesses.
Further, one-fourth of all compensation
indemnity claims involve back injuries, costing
employers billions of dollars.
It is estimated that 8 of every 10 people will
experience a back injury at some point in their
lives. This is especially unfortunate given that
back injuries tend to be very painful and very
expensive.

Back Injuries
  The human spine (or backbone) is
made up of small bones called
vertebrae. The vertebrae are stacked on
top of each other to form a column.
Between each vertebra is a cushion
known as a disc. The vertebrae are held
together by ligaments, and muscles are
attached to the vertebrae by bands of
tissue called tendons. 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 vertebrae. This cross-
section of the spine shows how the
spinal nerves and spinal cord are
protected.

Anatomy of the Back

 The lower part of the back holds
most of the body's weight.
 Even a minor problem with the
bones, muscles, ligaments, or
tendons in this area can cause
pain when a person stands,
bends, or moves around. Less
often, a problem with a disc can
pinch or irritate a nerve from the
spinal cord, causing pain that
runs down the leg below the
knee, called sciatica.
 Every time you bend or move,
these disks compress with the
motion of the spine.

Anatomy of the Back

  Every time you bend over, lift a heavy object,
or sit leaning forward, you put stress on the
components of your back and spine. Over time,
they can start to wear out and become
damaged. Many of the problems that cause
back pain are the result of injury and
degeneration of the intervertebral disk.
Degeneration is a process where wear and tear
causes deterioration, like when your favorite
jeans get old. The disk is subjected to different
types of stress as we use our backs each day.
 Eventually, disks can collapse or herniate;
vertebrae can shift; bone spurs can develop.
 Acute or immediate injuries to the back can be
caused by tearing or straining ligaments and
muscles. Muscles can also spasm due to stress
or tension.

Types of Injuries
 Many back injuries cannot be attributed to a single causal factor;
in other words, they tend to be the result of cumulative damage
suffered over a long period of time. However, certain actions,
motions, and movements are more likely to cause and contribute
to back injuries than others.
 Anytime you find yourself doing one of these things, you should
think: DANGER! My back is at risk!

Causes of Injuries
 Heavy lifting
...especially repetitive lifting
over a long period of time....

Causes of Injuries
 Heavy lifting
...especially repetitive lifting
over a long period of time....
 Twisting at the waist
while lifting or holding a
heavy load
(This frequently happens
when using a shovel.)

Causes of Injuries
 Heavy lifting
...especially repetitive lifting
over a long period of time....
 Twisting at the waist
while lifting or holding a
heavy load
(This frequently happens
when using a shovel.)
 Reaching and lifting
...over your head, across a
table, or out the back of a
truck...

Causes of Injuries
 Heavy lifting
...especially repetitive lifting
over a long period of time....
 Twisting at the waist
while lifting or holding a
heavy load
(This frequently happens
when using a shovel.)
 Reaching and lifting
...over your head, across a
table, or out the back of a
truck...
 Lifting or carrying objects
with awkward or odd
shapes

Causes of Injuries
 Working in awkward,
uncomfortable positions
...gardening, kneeling, tasks
that require you to bend
over for long periods of
time...

Causes of Injuries
 Working in awkward,
uncomfortable positions
...gardening, kneeling, tasks
that require you to bend
over for long periods of
time...
 It is also possible to
injure your back slipping
on a wet floor or ice.

Causes of Injuries
 The amount of force placed
on your back under certain
conditions can be surprising.
Anytime you bend or lean
over to pick something up,
you put tremendous
pressure on your lower back.
 To demonstrate this, 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 ten
pound object?

The Forces Involved

 With the fulcrum in the
center, it takes ten pounds
to lift the ten pound object.

The Forces Involved

 With the fulcrum in the
center, it takes ten pounds
to lift the ten pound object.
 However, if you shift the
fulcrum to one side, this will
change. If you think about it,
when you bend over to pick
something up, your waist
acts as the fulcrum point in a
lever system, and it is
certainly not centered. Will it
take more or less force to lift
the same 10 pound object
with the fulcrum shifted to
the side furthest from the
object?

The Forces Involved

 With the fulcrum shifted
away from the object, it
takes more force to lift the
object. In fact, the human
back operates on a 10:1
ratio. Bending over to lift a
ten pound object actually
puts 100 pounds of
pressure on your lower
back.

The Forces Involved

 When you add in the 105
pounds of the average
human upper torso, you see
that lifting a ten pound
object actually puts 1,150
pounds of pressure on the
lower back.

The Forces Involved

 When you add in the 105
pounds of the average
human upper torso, you see
that lifting a ten pound
object actually puts 1,150
pounds of pressure on the
lower back.
 If you were 25 pounds
overweight, it would add an
additional 250 pounds of
pressure on your back every
time you bend over.

The Forces Involved

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

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

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

Contributing Factors
 Stress - Tense muscles are
more susceptible to strains
and spasms

Contributing Factors
 Overdoing it - Don't be
afraid to say, "This is too
heavy for me to lift alone."
It's important to recognize
your own physical limitations
and abilities. Many people
have injured their backs
because they were afraid to
ask for help.

Contributing Factors
 The best way to prevent back injuries is to develop habits that
reduce the strain placed on the back. There are some basic things
you can do to help.

Avoid Lifting and Bending Whenever You Can!

 Anytime you can spare your back the stress and strain of lifting
and bending, do so! If you don't use your back like a lever or
crane, you avoid putting it under so much potentially damaging
force.

Preventing Injuries
 Place objects up off the
floor. If you can set
something down on a table
or other elevated surface
instead of on the floor, do it
so you won't have to reach
down to pick it up again.
 Raise / lower shelves. The
best zone for lifting is
between your shoulders and
your waist. Put heavier
objects on shelves at waist
level, lighter objects on
lower or higher shelves

Preventing Injuries
 Use carts and dolleys to
move objects, instead of
carrying them yourself.

Preventing Injuries
 1. Take a balanced stance with your feet about
a shoulder-width apart. One foot can be
behind the object and the other next to it.
2. Squat down to lift the object, but keep your
heels off the floor. Get as close to the
object as you can.

Proper Lifting Techniques

 1. Take a balanced stance with your feet about
a shoulder-width apart. One foot can be
behind the object and the other next to it.
2. Squat down to lift the object, but keep your
heels off the floor. Get as close to the
object as you can.
3. Use your palms (not just your fingers) to
get a secure grip on the load. Make sure
you'll be able to maintain a hold on the
object without switching your grip later.
4. Lift gradually (without jerking) using your
leg, abdominal and buttock muscles and
keeping the load as close to you as
possible. Keep your chin tucked in so as to
keep a relatively straight back and neck
line.

Proper Lifting Techniques

 1. Take a balanced stance with your feet about
a shoulder-width apart. One foot can be
behind the object and the other next to it.
2. Squat down to lift the object, but keep your
heels off the floor. Get as close to the object
as you can.
3. Use your palms (not just your fingers) to
get a secure grip on the load. Make sure
you'll be able to maintain a hold on the
object without switching your grip later.
4. Lift gradually (without jerking) using your
leg, abdominal and buttock muscles and
keeping the load as close to you as possible.
Keep your chin tucked in so as to keep a
relatively straight back and neck line.
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.

Proper Lifting Techniques

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

Proper Lifting Techniques

 It's important to know your body's limitations, and it's important to be
aware of your body position at all times. Learn to recognize those
situations where your back is most a risk: bending, lifting, reaching,
twisting, etc. Then take measures to avoid an injury.
◦ Stretch first - If you know that you're going to be doing work that might be
hard on your back, take the time to stretch your muscles before starting, just like
a professional athlete would do before a workout. This will help you avoid painful
strains and sprains.
◦ Slow down - If you're doing a lot of heavy, repetitive lifting, take it slowly if you
can. Allow yourself more recovery time between lifts, as well. Don't overdo it.
◦ Rest your back - Take frequent, short (micro) breaks. Stretch. If you've ever
been working in an awkward position for a long time, then stood up and felt stiff
and sore, you know you've been in that position too long, and your body is now
protesting. Taking a one minute stretch break every now and then can help you
avoid that.
◦ Get in shape - Strengthen your stomach muscles, lose a little weight, increase
your flexibility.

Proper Lifting Techniques