Transcript Lifting Properly & Saving your Back Back Injuries • Chances are you already know how painful back injuries can be, so there shouldn't.

Lifting Properly & Saving your Back
Back Injuries
• Chances are you already know how
painful back injuries can be, so there
shouldn't be any need to convince you
about the importance of protecting
your back.
• What you may not know is that once
you have injured your back, you have
an estimated 80% chance of re-injuring
your back at some point in the future.
• By learning ways to protect your back
you may be able to beat the odds and
prevent a re-occurrence.
Keep your Curves
• The back muscles located along the spine
are in their strongest position when the three
curves are maintained.
• When you work without keeping the curves
(due to poor posture or awkward
movements), your muscles can’t support the
spine as well and the compression on the
discs is uneven.
• This increases your risk of back injury, so be
sure to maintain the curves in your back
when lifting or lowering an object!
Forces when Lifting
• More force is placed on
the spine when a person
lifts with the back (curves
are not maintained)
instead of lifting with their
legs (maintaining the
back’s curves).
• To reduce your risk of
back injury, it’s important
to minimize the amount of
force placed on the spine,
so be aware of your
posture when lifting!
Anytime you bend or lean over to pick
something up, you put tremendous
pressure on your lower back.
To demonstrate this, 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 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.
With the fulcrum shifted away from the object, it
takes more force to lift the object. In fact, 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.
Lifting from the Floor
• 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.
Some things may contribute to your
risk of injuring your back:
• Poor physical condition - 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.
• Extra weight can be a big problem. Remember the
fulcrum / lever principle? The more you weigh, the more
stress it puts on your back every time you bend over...
on a 10:1 ratio. That pot belly is not helping the health of
your back.
Some things may contribute to your
risk of injuring your back:
• Stress - Tense muscles
are more susceptible to
strains and spasms.
• Overdoing it - Don't be
afraid to say, "This is too
heavy for me to lift
alone." It's important to
recognize your own
physical limitations and
abilities. Many people
have injured their backs
because they were afraid
to ask for help.
Stretching to Protect your Back
• A few simple stretches
before beginning to
perform the task will
warm up your muscles
and increase your ease of
movements.
• Stretch again to cool
down and decrease
potential stiffness after
completing the task.
• Stretch periodically
throughout the day.
Overhead Bends
• Clasp your hands
above your head and
reach towards the
ceiling.
• Hold for 5 seconds,
then slowly bend to
the right for 5
seconds.
• Repeat on the left
side.
Calf Stretch
• Place one leg in front
of the other, bending
your front knee.
• Place your hands on
top of your front thigh
and gently push your
hips downwards.
• You should feel the
stretch in the back of
your rear leg.
Rotation Stretch
• With your hands on
your hips, slowly turn
your upper body to
the right side and
hold.
• Your hips should
remain facing
forward.
• Repeat on the left
side.
Forward Bend
• With knees bent,
place your hands on
your knees and slowly
lower your chest
towards your knees
and back up again.
Thigh Stretch
• Hold on to something for
support.
• With your right hand,
slowly pull your right foot
towards the buttocks.
• You should feel a stretch
along the front of your
thigh.
• Hold for 5 seconds.
• Repeat on the left side.
Chin Tuck
• Keep your head
straight and shoulders
back.
• Tuck your chin into
your neck and hold
for 5 seconds.
Proper Lifting
Is the load height located inside
your "safe lifting zone"?
• The safe lifting zone is
between knees and
shoulders.
• If the load is below knee
level - bend your knees
and lift with your legs.
• If the load is above your
shoulders - use a stool or
ladder. Better yet,
rearrange the contents on
the shelves so that
heavier and more
frequently needed items
are placed on the midlevel shelves. If it is
heavy - get help.
Maintain your back’s natural curves,
especially the arch in your lower back
• Look up while you lift to
keep the curves in your
back.
• Use the golfer’s lift for
lightweight hard to reach
items.
Keep the load close to your body
throughout the lift
• If the item is in an
awkward location, move
your body closer to
the load by kneeling.
• If the item is on the
floor, get on one knee,
hoist the item to your
knee, get close and then
lift.
Plan the lift and test the load
• Before you lift, think
about the item you are
going to move. Test to
see how heavy it is
before lifting.
• Avoid lifting materials that
exceed 1/3 - 1/2 of your
body weight - GET HELP.
• An average woman's arm
and torso can lift 60% as
much as a man's.
Ask for help
• If the load is too
heavy to lift alone,
ask for assistance or
use a lift
assist device
• At age 65, the
average person's
strength is 75% of
someone who is 20 or
25. Endurance
remains similar.
Pivot with your feet
• Pivot with your feet or
take several small
steps instead of
twisting your back.
• Must you twist or
stretch to get it?
• Readjust the load or
your position before
you lift.
Placing an a Shelf
• Move as close as possible to the shelf.
• Spread your feet in a wide stance, positioning
one foot in front of the other, to give you a
solid base of support
• Do not lean forward and do not fully extend
your arms while holding the object in your
hands.
• If the shelf is chest high, move close to the
shelf and place your feet apart and one foot
forward.
• Lift the object chest high, keep your elbows at
your side and position your hands so you can
push the object up and on to the shelf.
• Remember to tighten your stomach muscles
before lifting.
Push, don’t pull
• When moving heavy
objects, push them
instead of pulling.
When you lift DO…
• Plant your feet firmly - get a stable
base.
• Bend at your knees - not your waist.
• Tighten your abdominal muscles to
support your spine.
• Get a good grip - use both hands.
• Keep the load close to your body.
• Use your leg muscles as you lift.
• Keep your back upright, keep it in its
natural posture.
• Lift steadily and smoothly without
jerking.
• Breathe - If you must hold your breath
to lift it, it is too heavy.
DO NOT…
• Lift from the floor.
• Twist and lift.
• Lift with one hand
(unbalanced)
• Lift loads across obstacles.
• Lift while reaching or
stretching.
• Lift from an uncomfortable
posture.
• Don't fight to recover a
dropped object.
• Don't hold your breath while
lifting - GET HELP.
Check Your Working Posture!
• Keep your head balanced
naturally over your shoulders
(not protruding in front of your
body).
• Keep your shoulders relaxed,
not hunched.
• Keep your forearms and thighs
parallel to the floor.
• Sit back in your chair for
support (not on the front edge).
• Adjust the back of your chair
for support.
• Settle your feet on the floor or
footrest.
A Quick Check List
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Sit directly in front of monitor and keyboard.
Make sure the top of the screen is at eye level.
Check for glare - close blinds, reposition monitor, place a shade over
the screen, install a glare shield or parabolic light diffusers on ceiling.
Maintain an approximately 90-degree angle in elbows.
Keep wrists straight and aligned with forearm.
Sit "snugly" in chair to keep lower back well supported.
Keep arms close to body when typing or using mouse.
Move entire hand/wrist area when operating a mouse.
Bring frequently used items close to work area to avoid overreaching
and repetitive stretching.
Place feet firmly on the floor or footrest.
Move yourself around the work area using your feet, rather than
pulling with your hands.
Allow adequate leg room under workstation for stretching and
periodic position changes.