Back Injury Prevention

Back Statistics 80% of Americans will have a back injury that requires medical attention Back injuries are the second most common cause of lost work time, next to the common cold Back injuries occur more often at home than they do at work Injured backs are often subject to reinjury In addition to missed work, there may be a lifetime of pain

To Prevent Back Injuries You Must First Get to Know Your Back Your back consists of several components, including vertebrae (bones), nerves, discs, ligaments, muscles, and tendons.

Vertebrae The bones, or vertebrae, together make up the spine. The basic function of the spine is to provide support for the upper body, protect the spinal cord, and allow for movements such as bending and rotating.

Discs The discs function as the shock absorbers of the spine.

Nerves Nerves travel down from the brain and group to form the spinal cord.

Tendons Tendons are bands of tough, fibrous tissue that connect muscles to bones.

Ligaments Ligaments are tough connective tissue that connect bones to bones.

Muscles Muscles provide support and movement for the spine

Facts About Back Disorders Back and neck problems are generally the result of repeated misuse rather than the result of one specific event. It is not generally one movement, but rather the repetition, force and duration associated with the movement that leads to a back disorder.

Back and neck problems generally develop as a result of the following: Work habits and personal lifestyle habits Physical environment-force, repetition, position Physical condition Previous injuries Attitude/stress Physical trauma (fall, car accidents, etc.)

Your back is potentially at risk regardless of your occupation. vBack problems are not just lifting problems.

How To Maintain a Healthy Back Work Activities

Avoid Lifting and Bending Whenever You Can! 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. Use carts and dollies to move objects, instead of carrying them yourself. (Remember that it is better on your back to push carts than it is to pull them.)

Size up the load – Weight – Shape and size – “Toe test” Clear the path – Objects – Tight doorways or corners Lifting Plan

Lifting 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. " Squat down to lift the object, but keep your heels off the floor. Get as close to the object as you can. 2. 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. 3. Lift gradually (without jerking) using your leg, abdominal and buttock muscles and keeping the load as close to you as possible. 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.

Team Lifting Designate one person to lead the lift Lift at the same time Keep the load level Unload slowly together

Lifting Equipment Powered equipment such as forklifts, powered carts, and electric pallet jacks Handtrucks, carts, pallet jacks Cranes and hoists Conveyors

Did You Know? Most back injuries occur during the first few hours of work when muscles are cold and tight. A few minutes of stretching before physical activity can reduce your risk of strain or sprain.

Proper Unloading Squat down with the load Do not bend your back over with the load Be careful of fingers

Finding Your Safety Zone

Did You Know? Immediately after driving you have an increased chance of a lower back injury from lifting? Neck, shoulder and back pain are common after sitting for long periods, and from whole body vibration.

Driver Ergonomics Change seat position a notch or two every 30 minutes Use lumbar support and seat cushions Adjust steering wheel periodically Rest/Stretch break 5 minutes every hour

Standing Maintain the normal curves of the spine as much as possible. Stand on anti-fatigue mats and/or wear soft-soled shoes or inserts. Do not stand with your legs in a locked position. Stretch periodically to give your back a break.

Sitting Maintain the normal curves in your spine. Place feet comfortably on the floor or footrest. Locate materials within arm’s reach. Change positions frequently throughout the day.

Think About Your Back Get Help! Think long term Don’t try to lift too much Consider your back in all things

Condition Your Back Walking Stretching Sit-ups Leg lifts Squats

Re-design work area to prevent twisting and injury potential.

Eliminate Reaches

Administrative Controls Rotate jobs so that long periods of standing or sitting are reduced Take shorter, but more frequent rest breaks

QUESTIONS OR CONCERNS? Don Ebert, Risk Manager (509)