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Back Safety

The posterior part of the trunk from the neck to the pelvis - Safety

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The Human Back

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Back Injuries

The nation’s #1 workplace safety problem

OSHA (Occupational Safety and Health Administration)

Back injuries are often:

Very painful
Long term or lifetime disability
Expensive to diagnose and treat

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Back Injuries

How does the pain start?

Poor Posture
Being out of shape
Tension and Stress
Aging and Disease
Impact Trauma
Repetitive Trauma

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Posture

Standing, sitting, or lying down incorrectly will put strain on your spine. Your spine is designed to operate best when it is in a "natural S" shape. Bending this natural S out of shape for long periods of time can often lead to muscle fatigue and back pain. This is why you stretch backwards when you experience back tension. Without thinking, you are trying to adjust your spine back to its natural S shape. This natural curves of your spine:�• Allows for best shock absorption and stability; and�• Allows for optimal functioning and weight transfer by the ligaments, muscles and joints when lifting, pushing, pulling and holding.

Note that when you’re standing it is not correct to be in a military posture. You want to be balanced and when viewed from the side draw a straight line from your ankle bone to the top of your head, with the line passing the back edge of your ear, tip of shoulder, hip joint, middle of knee, and ankle bone.

When viewed from the back (get somebody to check for you):

Your head should be facing straight ahead, shoulders at the same level and also not curled forward, hips level, and feet should be about shoulder width apart, and pointing slightly outward.

Tips for correct standing Posture:

Imagine a string attached to the top of your head, pulling you upwards just enough to stretch you taller. You will actually look taller and thinner instantly!

Stand with your weight evenly distributed between your heel and the balls of your feet. (imagine a triangle on the sole of your foot).

Your feet should be about shoulder width, and pointing slightly outward. Avoid locking your knees. Tuck your tummy in and don’t let your pelvis roll forward.

Keep your shoulders back, and don’t let them slump forward. Relax your arms and let them hang naturally down the sides of your body.

Hold your head up straight with your chin tucked in. Don’t tilt your head either forward, backward or sideways. Look straight ahead.

If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.

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Posture

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Health, Stress, Aging

Physical condition

Extra weight
Weak muscles

Mental condition

Stress

Age

Degeneration

Out of Shape: Your overall physical condition can affect your back. If your back muscles are weak, or if you have put on a few pounds, your back must work harder. Making your back work harder can lead to back pain. It’s important to stay at a healthy weight and to do at least moderate exercise regularly.

Tension and Stress: Tight and knotted muscles which are caused by tension and stress can cause muscle spasms and back pain. Meditation or yoga might be helpful or seeking to eliminate the stressors if possible.

Aging and Disease: Degeneration takes place as we age and joints and muscles may start to lose their strength and ability to function. There is not much that can be done about the aging process except exercising regularly and eating healthy – it will help in the present and the future.

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Trauma

Impact

Sudden event
(Nearly) Immediate pain

Repetitive

Continuing events
Gradual pain onset

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Lifting - Assess

Assess the Situation

How far will you have to carry the load?
Is the way clear of clutter, cords, slippery areas, overhangs, stairs, curbs, or uneven surfaces?
Will there be doors that are closed? Ask someone to hold a door open or place a wedge under the door to hold it open.
Once you get the load up, will you be able to see over the load, or will the load block your view?
Can the load be disassembled, carried in pieces, then reassembled?

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Lifting - Assess

Before You Lift

Size up the load and test the weight

Ask for help.
Use a handtruck, pushcart, or a mechanical lifting device.
Consider using gloves that will improve your grip and protect your hands.
Never lift anything unless you are sure you can do so safely.

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Lifting- Lift

NEVER USE YOUR BACK TO LIFT! �

Put your feet close to the object.
Get a firm footing.
Center your body over your feet.
Squat down, bending your knees.
Back straight (or slightly arched).

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Lifting - Lift

Grasp the load and pull close to you.
Smoothly lift straight up. USING YOUR LEGS.
Never twist your body while lifting, keep your head up, as if looking straight ahead, not down.

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Carrying

Keep your back straight or slightly arched.
Use your feet to change direction.

Never twist.

Walk slowly and surely.
Avoid leaning over.
Avoid lifting a load

over your head.

If you become tired,

set the load down,

and rest.

NO

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Setting Down the Load

Reverse the lifting process �

Position yourself where you want to set the load.
Squat down. Let your legs to do the work.
Don’t twist. Keep your head up.
When the load is where you want,

release your grip. Never release

your grip on a load

until it is secure.

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Bending at the Waist

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Prevention

Exercise: go for a walk, ride a bike, jog, join a sport league, swim – especially good if you’re already experiencing pain
Remember to maintain good posture throughout your day and during exercise

If you have a history of back or other health problems, check with your doctor before starting any strenuous exercise program or for guidance on exercises to strengthen your back.

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Think about your back!

Consider your back in all things you do!

Be diligent.
Think long term.
Don’t lift too much.