1. Prevention of Back Injuries in Farming

2. Why are farmers at greater risk? Lift heavy objects Lift heavy objects Sit for long periods of time Sit for long periods of time Operate heavy equipment Operate heavy equipment Use repetitive motion Use repetitive motion

3. What are common risk factors? Overweight Overweight Poor physical condition Poor physical condition Smoking Smoking Improper lifting technique Improper lifting technique Poor posture Poor posture

4. What can I do to reduce my risk of back injury? Maintain good posture! Maintain good posture! Don’t reach! Don’t reach! Resist slouching! Resist slouching! Distribute weight evenly Distribute weight evenly Use a stool Use a stool Use arm rests Use arm rests “Tuck in” your buttocks “Tuck in” your buttocks

5. Conduct back strengthening Exercises Each of the following exercises should be performed daily Each of the following exercises should be performed daily Hold each to the count of 5 Hold each to the count of 5 Start out with 5 repetitions and work up to 40 Start out with 5 repetitions and work up to 40

6. Pelvic Tilt

7. Lie on floor with knees flexed Lie on floor with knees flexed Force small of back against floor Force small of back against floor Tighten stomach muscles Tighten stomach muscles

8. Partial Sit-up

9. Maintain pelvic tilt Maintain pelvic tilt Flex knees Flex knees Raise head and shoulders off the floor Raise head and shoulders off the floor Keeping elbows straight Keeping elbows straight Reach toward your knees Reach toward your knees

10. Back Extension

11. Lie on stomach Lie on stomach Place pillow under waist and rolled towel under forehead Place pillow under waist and rolled towel under forehead Place arms by sides, palms down Place arms by sides, palms down Roll shoulders back by squeezing shoulder blades together Roll shoulders back by squeezing shoulder blades together Lift head and arms up about 1 inch Lift head and arms up about 1 inch Keep chin tucked Keep chin tucked

12. Perfect your lifting technique Never lift anything above your elbow Never lift anything above your elbow Use a wide stance and bend the knees Use a wide stance and bend the knees Always lift with the knees Always lift with the knees Keep objects close to your body Keep objects close to your body

13. Use helpful devices Carts Carts Wheelbarrows Wheelbarrows Wagons Wagons Ladders Ladders

14. Automate tasks Hitching devices Hitching devices Automated feed systems Automated feed systems Self-unloading gravity boxes Self-unloading gravity boxes

15. Change positions frequently Use a sit/stand stool when standing for long periods of time Use a sit/stand stool when standing for long periods of time Rotate tasks Rotate tasks

16. Use steps with non-slip material to help mount and dismount farm machinery Use steps with non-slip material to help mount and dismount farm machinery

17. Have adequate support in tractors Install independent suspension Install independent suspension Modify current seating Modify current seating Ergonomically designed Ergonomically designed Lumbar support Lumbar support Adjustable arm rest Adjustable arm rest Thigh support Thigh support Distributes weight more evenly Distributes weight more evenly Use swivel seating Use swivel seating

18. Modify sleeping habits Sleep on your back with knees elevated or Sleep on your back with knees elevated or Sleep on your side with knees and hips bent Sleep on your side with knees and hips bent

19. Use a supportive mattress Use a supportive mattress Don’t use high pillows Don’t use high pillows Never sleep on your stomach Never sleep on your stomach

20. Points to Remember! Points to Remember! Posture Posture Weight control Weight control Exercise Exercise Bend knees when lifting Bend knees when lifting Keep knees higher than hips Keep knees higher than hips Reduce stress Reduce stress