Preventing Back Injuries Safe Lifting Techniques

You are a 24/7 Person Lifting injuries can sideline you not just from work, but all of the activities that you love. Learn and implement strategies to take care of your back and reduce your potential for injury.

Preventing Back Injuries Back Basics – The back’s role in lifting by design. Avoid Stressors to the Back Preventive Strategies – Proactive ways to reduce lifting stressors.

Back to Basics – The Backbone The human back is perfectly designed in a “S” curve pattern to support weight in a equal manner. There are four natural curves to keep weight equally distributed.

Back to Basics - Causes of Back Pain Weak muscles Poor posture Improper footwear Lack of exercise Extra weight Working in awkward positions Sitting or standing too long Improper lifting Reaching and lifting Twisting at the waist

Back to Basics - Pressure on the back Think of your back as a lever. With the fulcrum (your waist) in the center of the lever, how many pounds would it take to lift a ten pound object? With the fulcrum in the center, it takes 10 pounds to lift the 10-pound object. However, if you shift the fulcrum to one side, it 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.

Back to Basics – 10 Pounds = 100 Pounds With the fulcrum shifted away from the object, it takes more force to lift the object. 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.

Back to Basics – Forces 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.

Stressors to the Back

Avoid These Specific Lifting Stressors Poor Body Position/Posture Reaching Lifting too Heavy of a Load Twisting with Load

Preventing Lifting Injury Strategies

Preventive Strategies Good Body Position/Posture Proper Lifting Techniques Reduce Reaching Reduce Load (weight) No Twisting with Load

Posture Tips Avoid slouching or leaning forward Sit or stand upright with your shoulders over your hips Proper posture gives your spine the support it needs If standing for long periods of time, shift weight/elevate one foot

Good Body Mechanics Use the Largest joints and muscles Use two hands to lift, even with light objects Avoid lifting w/forearm in full pronation (palm down) Slide or push & pull objects instead of lifting Avoid reaching Carry items close to body (waist level)

Human Power Zone

Proper Lifting Techniques Before you begin a lift Evaluate the load Can you manage it? Get assistance if needed Rearrange the load if needed Use mechanical lift equipment, if needed

Proper Lifting Techniques To lift correctly Get a firm footing and shoulder-width stance Bend your knees and hips instead of your waist Tighten your stomach muscles Use your legs Keep the load close to your body Keep your back upright Push, don’t pull!

Incorrect Correct

Reaching = 4 Times more Force on Back Game of inches--- The difference between major surgery and “no problem” can be 36” – 16” = 20”

Reducing High Work/Reaching Use an elevated work platform or rolling stairs Use tools with longer handles Limit overhead storage to infrequently used items Bring the work down and tilt for easier access Here are some simple ways to reduce working up high: Use an elevated work platform or rolling stairs (“safety ladder”) Use tools with longer handles Limit overhead storage to infrequently used items Bring the work down and tilt it for easier access

Reducing Reaching Keep items within close reach (design reach distance for the shortest worker) Remove obstacles Simple ways to reduce reach distances: Keep items within close reach (design reach distance for the shortest worker) Remove obstacles Use gravity feed racks (these are racks on shelves with little wheels that allow boxes stored on them to slide forward as the front box is removed. Kind of like taking a can of pop out of the cooler case at a convenience store.)

Avoid Reach = Use Your Magic Wand!

Reduce Bag Weight= Reduce Lift

Move Loads Using Carts/Wheels

Do Not Twist With Load!

Healthy Back = Healthy Life Strengthen the muscles in your back, upper legs, and stomach Increase your flexibility (Yoga?) Maintain a healthy body weight

Conclusion - Reducing the Risk Factors Your body is designed to do work When it works in positions or postures in which it is designed to deal with physical stress, there is no problem, but when it is forced to perform under unnatural situations or for abnormal periods of time, problems can arise Almost all of the ergonomic stresses at work can be decreased by using the right equipment in the right position so that the body can perform in the right posture

Department of Environmental Health & Safety Questions? Department of Environmental Health & Safety 336-334-4357