1. Preventing Back Injuries Safe Lifting Techniques

2. 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.

3. 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.

4. 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.

5. 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

6. 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.

7. 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.

8. 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.

9. Stressors to the Back

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

11. Preventing Lifting Injury Strategies

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

13. 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

14. 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)

15. Human Power Zone

16. 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

17. 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!

18. Incorrect Correct

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

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

21. 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.)

22. Avoid Reach = Use Your Magic Wand!

23. Reduce Bag Weight= Reduce Lift

24. Move Loads Using Carts/Wheels

25. Do Not Twist With Load!

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

27. 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

28. Department of Environmental Health & Safety
Questions?
Department of Environmental Health & Safety