Presented by Tom Tamshen, CSP Pinnacol Assurance BACK INJURY PREVENTION Presented by Tom Tamshen, CSP Pinnacol Assurance

Introduction Despite the advances, nearly 80% of the population will experience back pain at some time in their life. Back disorders are nothing new. Much has been written on the subject, and the passage of time begins new approaches to treatment as well as prevention. Despite the advances, nearly 80% of the population will experience it at some time in their life. Back pain can be attributed to a variety of factors. Many of these factors are related to how a person works, plays and rests. If you are like most people, many of the choices you make are based on habits. These habits affect how you sit, stand, lift and perform work and recreational activities.

1996 Leading Causes of Lost Time Injuries 1. Overexertion 2. Struck by, against, caught 3. Fall 4. Chemical Exposure

COLORADO Work Related Injuries

Lost time injury by type Strained by Lifting Holding or Carrying Pushing or Pulling

Back Injury Prevention Objectives Improve understanding of the anatomy, function and limitation of the spine & back. Identify workplace risk factors. Discuss proper lifting techniques. Demonstrate stretching and conditioning techniques for strengthening back and abdominal muscles

Back/Spine Anatomy Vertebra Ligaments Muscles Tendons Disc Nerves

Get To Know Your Back The bones, or vertebrae, together make up the spine. The basic function of the spine is to provide support for the upper body, protection of the spinal cord and allow for movements such as bending and rotating.

Get To Know Your Back The discs function as the shock absorbers of the spine. Nerves travel down from the brain and group together to form the spinal cord.

Get To Know Your Back Tendons are bands of tough, fibrous tissue that connect muscles to bones. Ligaments are tough connective tissue that connect bones to bones Muscles provide support and movement for the spine. Stomach and back muscles work together to keep the spine in a balanced position.

Mechanics Of The Spine Posture The spine works most efficiently when you maintain good posture. When the spine is in a balanced position, maintaining the three natural curves, the pressure on the discs is distributed evenly and the muscles are in their strongest position.

Mechanics Of The Spine The Crane Effect There is no such thing as a “light” lift if you lift incorrectly. An incorrect lift includes the weight of the entire upper body plus the object being lifted. When the load is too far away, 7 to 10 times more pressure is placed on the back.

Back Injury Facts An OSHA study of back injuries found that: Majority of movements at the time of injury were bending and twisting under load Average time an object was held at time of injury was less than one minute 30% of those injured lift more than 100 times a day

Back Injury Facts An OSHA study of back injuries found that: Average weight of object lifted was 40-100# in 70%, and 30% were over 100# The distance traveled at the time of injury was less than 5 feet 50% of the cases the object was lifted from the floor 83% of the cases the back was fully or partially flexed or bent

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.

Facts About Back Disorders Your back is potentially at risk regardless of your occupation. Back problems are not just lifting problems.

Back And Neck Problems Development Work habits and personal lifestyle habits. Physical environment, condition, or trauma. Previous injuries Attitude/stress Work habits and personal lifestyle habits Physical environment, condition, or trauma-force, repetition, position Physical condition Previous injuries Attitude/stress Physical trauma (fall, car accident, etc.)

Maintaining A Healthy Back Standing Maintain the normal curves. Anti-fatigue mats and/or soft -soled shoes. Foot supports. Maintain the normal curves of the spine as much as possible Stand on anti-fatigue mats and/or wear soft -soled shoes or inserts Use a foot support to relieve the demand on your legs or place your foot on an elevated surface from time to time

Maintaining A Healthy Back Standing, Cont.. Proper Stance. Keep your stomach muscles firm. Stretch periodically. Do not stand with your legs in a locked position Stand with your legs shoulder width apart, one foot slightly ahead of the other Keep your stomach muscles firm while standing Stretch periodically to give your back a break

Maintaining A Healthy Back Sitting Maintain the normal curves. Place feet flat on the floor or footrest Materials location. Limited leg room. Sit/Stand workstation. Change positions. Maintain the normal curves in your spine Place feet flat on the floor or footrest Locate materials within arms’ reach If you have limited leg room, try sliding forward on the chair slightly and lower your knees Perform some of your work standing, if possible Change positions frequently throughout the day

Maintaining A Healthy Back Lifting Check the weight. Proper positioning. Assume a wide base. Keep the normal curves. Firm stomach muscles. Smooth, controlled movements. Always check the weight of the load before you attempt to lift Position yourself as close to the load as possible Assume a wide base of support with legs shoulder width apart and one foot slightly ahead of the other Keep the normal curves in your spine Keep your stomach muscles firm Use smooth, controlled movements

Picking Up Items From The Ground No single lifting technique will work in all situations. This means that problem solving or, in some cases, making the best of a difficult situation will be necessary. Having designated storage areas, racks and cabinets for all tools and materials organizes the workplace and makes it easier to get the work done.

Miscellaneous Back Facts Smoking Nutrition Stress Smoking- decreases the flow of nutrients to the spine and can increase the risk of injury and the length of time for recovery Nutrition- is essential to provide adequate nutrients to the spine to function better and improve recovery time Stress- distractions like family issues, finances, time constraints, etc. increases the risk of injury Exercise has been shown to have a positive effect on stress. Other methods for reducing stress include relaxation techniques such as deep breathing, listening to music and reading.

Conclusion You may go through your day with little or no regard to the demands you place on your back. In Fact, until it hurts you may think your back is virtually indestructible. Your back is designed to handle a tremendous amount of work when its used the way it is designed Taking minutes a day to reduce the demands on your back can go a long way towards adding years of enjoyment to this wonderful machine

Review Keep it close, keep the curves Stretch frequently throughout the day Maintain the normal curves in your spine Listen to your body

Where to get more information Other training sessions List books, articles, electronic sources Consulting services, other sources