1. Lifting and Back Safety Training Program
This presentation is designed to assist trainers conducting Lifting and Back Safety training for workers. Since workers are the target audience, this presentation emphasizes hazard identification, avoidance, and control – not standards. No attempt has been made to treat the topic exhaustively. It is essential that trainers tailor their presentations to the needs and understanding of their audience.
This presentation is not a substitute for any of the provisions of the Occupational Safety and Health Act of 1970 or for any standards issued by the U.S. Department of Labor.
Lifting and Back Safety Training Program
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 2006 RiskAnalytics, LLC

2. Learning Objectives Describe the two common types of back injuries
Identify the key contributing factors to back injuries
Describe the common disc degeneration factors and the stages of disc degeneration
Describe the common causes of back injuries
Demonstrate proper lifting techniques and list steps in the Lifting Safety Checklist
Discuss the three primary areas of back injury prevention
At the conclusion of this training session, participants should be able to…
Describe the two common types of back injuries.
Identify the key contributing factors to back injuries.
Describe the common disc degeneration factors and the stages of disc degeneration.
Describe the common causes of back injuries.
Demonstrate proper lifting techniques and identify the steps found in the in the Lifting Safety Checklist.
Articulate and discuss the primary areas of back injury prevention.
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3. Introduction
More than 1 million workers suffer back injuries each year, accounting for more than 20% of all workplace injuries or illnesses.
One fourth of all compensation claims involve back injuries, which cost employers billions of dollars
Second most common reason for doctor visits among U.S. citizens, according to the National Center for Health Statistics.
Two common classes of back injuries are:
“Soft tissue” injuries involving muscle or ligament
Injuries to the spinal disks
Back injuries are considered to be the number one workplace safety problem and lower back problems are the leading cause of disability for persons under the age of 45 and the second most common reason for doctor visits among U.S. citizens, according to the National Center for Health Statistics.
Back injuries affect the company bottom line too:
Lower back pain is the No. 1 leading cause of missed workdays, costing individuals $60 billion per year in treatments and businesses about $15 billion annually. It's estimated that at least 80 percent of all people will experience some form of lower back pain at some point in their lives.
Some back injuries involve the “soft tissue” that is the muscle, ligament type injury.
However, a more serious injury occurs when the discs of the spine are involved.
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4. Spinal Anatomy 101
The spine’s vertebrae are held together by ligaments
Muscles are attached to the vertebrae by bands of tissue called tendons
Between each vertebra is a cushion known as a disc
Openings in each vertebra line up to form a long, hollow canal
The spinal cord runs through this canal from the base of the brain
Nerves from the spinal cord branch out and leave the spine through the spaces between the vertebra
The lower part of the back holds most of the body’s weight
It will be helpful to gain a cursory understanding of the spine to better understand how injuries can occur. The diagram depicts a normal spine.
The normal anatomy of the spine is usually described by dividing the spine into 3 primary sections:
The cervical,
The thoracic, and
The lower part of the spine called the lumbar, which holds most of the body’s weight.
Below the lumbar spine is a bone called the sacrum, which is part of the pelvis.
Each section is made up of individual bones called vertebrae. There are 7 cervical vertebrae, 12 thoracic vertebrae, and 5 lumbar vertebrae.
The spine’s vertebrae are held together by ligaments
Muscles are attached to the vertebrae by bands of tissue called tendons
Between each vertebra is a cushion known as a disc
Openings in each vertebra line up to form a long, hollow canal
The spinal cord runs through this canal from the base of the brain
Nerves from the spinal cord branch out and leave the spine through the spaces between the vertebra
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5. Spinal Anatomy 101 - Intervertebral Discs
The vertebrae are separated by Intervertebral discs which act as cushions between the bones.
Each disc is made up of two parts - the hard, tough outer layer called the annulus surrounds a mushy, moist center termed the nucleus.
This diagram shows a close up of a section of the spine.
The vertebrae are separated by Intervertebral discs between the bones. The discs allow flexibility in your spine and act as shock absorbers.
Each disc is made up of two parts - the hard, tough outer layer called the annulus surrounds a mushy, moist center termed the nucleus.
The discs are firmly attached to vertebrae, so cannot “slip.”
If the annulus or outer fibrous ring gets damaged, part of the gel part can start protruding out. When this occurs it is referred to as a disc protrusion or herniation.
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6. Disc Degeneration Factors Many factors increase the risk of disc degeneration…
Lifestyle choices such as:
Lack of regular exercise
Inadequate nutrition
Obesity
Drug and tobacco
Natural biochemical changes occurring with age cause discs to gradually dry out affecting disc strength and resiliency
Poor posture
Habitual use of incorrect body mechanics
Many factors increase the risk of a herniated disc.
(1) Lifestyle choices such as tobacco use, inadequate nutrition and excess weight substantially contribute to poor disc health. Extra weight in particular can be a big problem. The more you weigh, the more stress it puts on your back every time you bend over.
(2) As the body ages, natural biochemical changes cause discs to gradually dry out affecting disc strength and resiliency.
(3) Poor posture combined with the habitual use of incorrect body mechanics stresses the lumbar spine and affects its normal ability to carry the bulk of the body's weight. When your mother told you to sit and stand up straight, she was giving you good advice. It is best to try to maintain the back in its natural "S" shaped curve. You want to avoid leaning forward (unsupported) when you sit, or hunching over while you're standing.
(4) Lack of regular exercise and core body strength. Your stomach muscles provide a lot of the support needed by your back. If you have weak, flabby stomach muscles, your back may not get all the support it needs, especially when you're lifting or carrying heavy objects. Good physical condition in general is important for preventing strains, sprains, and other injuries.
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7. Stages of Disc Degeneration
Disc Degeneration: chemical changes associated with aging causes discs to weaken, but without a herniation.
Prolapse: the position of the disc changes with some slight impingement into the spinal canal. Also called a bulge or protrusion.
Extrusion: the gel-like nucleus pulposus breaks through the tire-like wall (annulus fibrosus) but remains within the disc.
Sequestration: the nucleus pulposus breaks through the annulus fibrosus and lies outside the disc in the spinal canal (HNP).
There are 4 stages of disc degeneration
Intial Disc Degeneration: chemical changes associated with aging causes discs to weaken, but not herniate.
Prolapse: the form or position of the disc changes with some slight impingement into the spinal canal. This is also commonly referred to as a bulge or protrusion.
Extrusion: Extrusions occur when the gel-like nucleus breaks through the annulus fibrosus but still remains within the disc.
Sequestration Also know as a Sequestered or Herniated Disc occurs when the nucleus pulposus breaks through the annulus fibrosus and lies outside the disc in the spinal canal.
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8. Physical Stress on Skeletal System The Forces Involved:
Imagine your back as a lever. With the fulcrum in the center of the lever, how many pounds would it take to lift a 10 pound object?
The lower part of the back holds most of the body’s weight.
Every time you bend over, lift a heavy object, or sit leaning forward, you put tremendous stress on your spine.
Think of your back as a lever. With the fulcrum in the center of the lever, how many pounds would it take to lift a 10-pound object? 5 Pounds? Pounds? Pounds?
5 pounds? 10 pounds? 15 pounds?
10 Lbs ?
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9. Physical Stress on Skeletal System The Forces Involved:
It takes 10 pounds of pressure to lift a 10 pound object.
Will it take more or less force to lift the same 10 pound object with the fulcrum shifted away from the object?
It takes 10 pounds of pressure to lift a 10 pound object.
Will it take more or less force to lift the same 10 pound object with the fulcrum shifted away from the object?
10 Lbs ?
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10. Physical Stress on Skeletal System The Forces Involved:
With the fulcrum shifted away from the object, it takes more force to lift the object.
The human back operates on a 10:1 lifting ratio, with the waist acting as the fulcrum.
With the fulcrum shifted away from the object, it takes more force to lift the object.
The human back operates on a 10:1 lifting ratio, with the waist acting as the fulcrum.
10 Lbs
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11. Physical Stress on Skeletal System The Forces Involved:
When you add in the 105 pounds of the average human upper torso, lifting a 10 pound object puts 1,150 pounds of pressure on the human back.
When you add in the 105 pounds of the average human upper torso, lifting a 10-pound object puts 1,150 pounds of pressure on the human back.
Now it’s easy to see how repetitive bending and lifting can quickly cause back problems.
Even leaning forward while sitting at a desk or table can eventually cause damage and pain.
1150 Lbs
105 Lbs
10 Lbs
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12. Physical Stress on Skeletal System The Forces Involved:
If you were 25 pounds overweight, it would put an additional 250 pounds of pressure on your back every time you bend over
If you were 25 pounds overweight, it would put an additional 250 pounds of pressure on your back every time you bend over!
1400 Lbs
130 Lbs
10 Lbs
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13. Common Causes of Back Injuries
Heavy Lifting
…especially repetitive lifting over a long period of time…
Twisting at the waist
…while lifting or holding a heavy load…
Reaching and lifting
…over your head, across a table, or out the back of a truck…
Working in odd, uncomfortable positions
…tasks that require you to bend over for long periods of time…
Sitting or standing too long in one position
…sitting can be very hard on the lower back…
Slips, trips and falls
Let’s take a look at the most common causes of back injuries…
Heavy Lifting …especially repetitive lifting over a long period of time
Twisting at the waist …while lifting or holding a heavy load
Reaching and lifting …over your head, across a table, or out the back of a truck
Working in odd, uncomfortable positions …especially tasks that require you to bend over for long periods of time
Sitting or standing too long in one position …sitting can be very hard on the lower back
Slips, trips and falls
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14. Other Common Causes
Some people suffer back pain because they sleep in a bad position, or because their mattress is too soft.
What is the best sleep position for your back?
1. On your stomach or back with legs level.
2. On your side with knees slightly bent.
3. On your back with a pillow under your knees.
Some people suffer back pain because they sleep in a bad position, or because their mattress is too soft.
In terms of back care, what is the best sleep position for your back?
Either Answer #2 or Answer #3 is correct.
If you've been waking up with a sore or painful back, you might try sleeping on your side with your knees slightly bent, or on your back with a small pillow under your knees.
You can also try putting boards under your old mattress or maybe try a new slightly firmer mattress.
Of course, always check with your doctor first regarding any health problems or concerns.
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15. Preventing Back Injuries Avoid lifting and bending whenever you can….
If you must lift, the best zone for lifting is between your shoulders and your waist
Place objects up off the floor so you won’t have to reach down to get them
Always use a dolly or a forklift if you can
Pushing an object is better than pulling the object
Don't overdo it - if you have to strain to carry the load, it's too heavy for you
Make sure you have enough room to lift safely
Look around before you lift and know where you are going to put down the load
Avoid walking on slippery and uneven surfaces while carrying something
The best way to prevent back injuries is to develop habits that reduce the strain placed on the back.
First of all avoid lifting whenever you can. If you must lift, there are some basic things you can do to help avoid injuries.
The best zone for lifting is between your shoulders and your waist.
Place objects up off the floor. That way you won’t have to reach down to pick them up again. 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.
It is better to push a cart, dolly, lawnmower, wheelbarrow, etc. than it is to pull it. However, if you do have to pull it, consciously force yourself to tighten your stomach muscles and try to maintain good body posture.
Pace yourself. Take many small breaks between lifts if you are lifting a number of things.
Don't overdo it -- NEVER try to lift something too heavy for you. If you have to strain to carry the load, it's too heavy for you.
Make sure you have enough room to lift safely. Clear a space around the object before lifting it.
Look around before you lift and look around as you carry. Make sure you can see where you are walking. Know where you are going to put down the load.
Avoid walking on slippery and uneven surfaces while carrying something.
And always get help before you try to lift a heavy load.
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16. Preventing Back Injuries Use proper lifting procedure
Plan your move
Size up the load and make sure your path is clear.
Get help as needed
Use handles or straps
Use a dolly or other materials handling equipment if possible.
Use a wide, balanced stance with one foot slightly ahead of the other and with your heals on the floor
Get as close to the load as possible
Use your palms, not just your fingers to grasp the load
Tighten your stomach muscles as the lift begins
Keep your lower back in its normal arched position
Pivot to turn - Don’t twist your back
Lower the load slowly, maintaining the curve in your lower back
If you must lift it is extremely important that you use the proper form.
Proper form starts with planning your move
Size up the load and make sure your path is clear.
Arrange for help as needed
Use handles or straps whenever they are available
And always use a dolly or other materials handling equipment if possible.
Use a wide, balanced stance with one foot slightly ahead of the other and with your heals on the floor
Get as close to the load as possible
Use your palms, not just your fingers to grasp the load
Tighten your stomach muscles as the lift begins
Keep your lower back in its normal arched position
Use slow and smooth movements.
Keep your body facing the object while you lift it. Pivot to turn - Don’t twist your back
Keep the load close to your body
Lower the load slowly, maintaining the curve in your lower back
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17. Preventing Back Injuries More Lifting Tips
Transferring weight
Pull object towards you while transferring your weight to the lift side
Lift only to the level required
Shift your weight to the other leg while pushing the object into position.
Do not twist
Lifting heavy bags
Put one knee down against bag
Pull bag up leg
Rest bag on edge of knee
Stand upright
Pull bag to waist height
Here are some additional lifting tips…
When transferring your weight always pull the object towards you while transferring your weight to the lift side
Lift the object only to the level required
Make sure to shift your weight to the other leg while pushing the object into position.
And again make sure you do not twist
When you are lifting heavy bags….
Always put one knee down against bag
Pull bag up your leg and rest bag on edge of your knee
Stand upright
And then Pull the bag to waist height
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18. Preventing Back Injuries Lifting Safety Check List
Have you checked the object before you try to lift it?
Test every load before you lift by pushing the object lightly with your hands or feet to see how easily it moves.
Remember, a small size does not always mean a light load
Is the load you want to lift packed right?
Make sure the weight is balanced and packed so it won't move around
Loose pieces inside a box can cause accidents if the box becomes unbalanced
Is it easy to grip this load?
Have a tight grip on the object
Is it easy to reach this load?
You can be injured if you arch your back when lifting a load over your head
To avoid hurting your back, use a ladder when you're lifting something over your head
The Lifting Safety Checklist is an easy four-step reminder for lifting an object safely and preventing back injuries…
1. Have you checked the object before you try to lift it?
Test every load before you lift by pushing the object lightly with your hands or feet to see how easily it moves. This tells you about how heavy it is.
And remember, a small size does not always mean a light load.
2. Is the load you want to lift packed right?
Make sure the weight is balanced and packed so it won't move around.
Loose pieces inside a box can cause accidents if the box becomes unbalanced.
3. Is it easy to grip this load?
Be sure you have a tight grip on the object before you lift it.
Handles applied to the object may help you lift it safely.
4. Is it easy to reach this load?
You can be injured if you arch your back when lifting a load over your head.
To avoid hurting your back, use a ladder when you're lifting something over your head.
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19. Prevent Back Injuries Body Management
Stretch early and stretch often
Slow down; don’t overdue it
Take frequent micro breaks
Sleep on a firm mattress
Get in shape and stay in shape with regular exercise
It's important to know your body's limitations, and it's equally important to be aware of your body position at all times.
Learn to recognize those situations where your back is most at risk:
Bending… lifting…. Reaching… and twisting
Then take measures to avoid an injury.
If you know that you're going to be doing work that might be hard on your back, take the time to stretch your muscles before starting, just like a professional athlete would do before a workout.
If you're doing a lot of heavy, repetitive lifting, take it slowly if you can. Allow yourself more recovery time between lifts, as well. Remember: Don't overdo it.
Taking a one-minute stretch break every now to avoid injury
Use a firm mattress and Remember that the best sleeping position for many people is either on the back with the knees slightly elevated (by a pillow), or on the side with knees slightly bent.
Strengthen your stomach muscles, lose a little weight, and increase your flexibility.
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20. Summary
Back injuries are the leading cause of disability accounting for more than 20% of all workers comp claims
Every time you bend over, lift a heavy object, or sit leaning forward, you put stress on your spine
Two common types of back injuries are soft tissue and injuries to the intervertebral spinal discs
Over time, the discs between your vertebrae can start to wear out and become damaged
Factors contributing to back injuries include poor physical condition, poor posture, excessive weight and stress
The lift safety check includes checking the object before you lift, determining if it is packed correctly and insuring a proper grip
Proper lifting technique includes planning the move, using a wide, balanced stance, getting as close to the load as possible and pivoting your feet versus twisting
Let’s do a quick review of what we learned …
Back injuries are the leading cause of disability accounting for more than 20% of all workers comp claims
Every time you bend over, lift a heavy object, or sit leaning forward, you put stress on your spine
Two common types of back injuries are soft tissue and injuries to the intervertebral spinal discs
Over time, the discs between your vertebrae can start to wear out and become damaged
Factors contributing to back injuries include poor physical condition, poor posture, excessive weight and stress
The lift safety check includes checking the object before you lift, determining if it is packed correctly and insuring a proper grip
Proper lifting technique includes planning the move, using a wide, balanced stance, getting as close to the load as possible and pivoting your feet versus twisting
Strengthening your stomach muscles, losing a little weight, and increasing your flexibility will go along way toward preventing back pain and injury
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