NSCC Back Care and Safe Lifting Program Avoiding a Painful Back

 The Five Leading Back Injury Factors Poor Posture  Poor Physical Condition  Improper Body Mechanics  Incorrect Lifting  Jobs That Require High Energy 2

The spine’s basic functions  Providing Support  Protecting the Spinal Cord  Providing Flexibility to Allow Bending and Rotating 3

100 lbs.

(200 lbs.)

Lever effect -- can magnify weight by factor of up to 10

(40 lbs.)

10 lbs.

Maximum Safe Lifting Weight = 51lbs - 2 hours per day variable conditions

National Safety Council

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Standing Posture  Keep Your Spinal Column Aligned in Its Natural Curves  Prop One Foot up on a Stool to Reduce Stress in Your Lower Back rotate often 5

Sitting Posture  Sit back in your chair for support with shoulders relaxed  Keep head balanced over shoulders  Keep wrists straight and forearms at a slight incline  Thighs parallel to floor with knees slightly higher - feet firmly on floor or foot rest 6

Stretch often and shift positions  Change (Shift) Your Posture Often  Stretch Frequently Throughout the Day  Keep Your Body Flexible (Not Rigid or Fixed)  Don’t Force Your Body to Conform to Its Workspace 7

Lift with common sense!

 Assess the situation  Is the load big, bulky, heavy?

 Do you need help?

 Remember- no single technique will work in all circumstances 8

The safe lifting zone  The Safe Lifting Zone Is Between the Knees and Shoulders  Below Knee Level?

Bend With Your Knees and Lift With Your Legs  Above Your Shoulders?

Use a Stool, Ladder or better still - use a platform 9

Push - Don’t Pull!

 Pushing cart or load you will have more control and leverage  Use both hands to control hand truck or cart  If you must pull load, lean over it instead of leaning or arching backwards  Can You Slide It Instead of Lifting It?

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Do you need equipment to help move the load?

Must you twist or stretch to get at it?  Use Proper Equipment - Hand Trucks - Forklifts - Dollies  Readjust the Load or Your Position Before You Lift - Get Help!

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Preparing to lift or move  Have You Stretched Your Muscles or Warmed up Before Lifting?

 Are You Wearing Slip Resistant Shoes?

 Have You Cleared a Pathway Before You Move the Item?

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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 13

When you lift….

Do

 Keep the load close to your body  Use your leg, abdominal and buttock muscles as you lift  Keep your back and head upright, keep it in its natural posture  Lift steadily and smoothly without jerking - breathe!

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When you lift….

Do Not

 Lift From the Floor  Twist and Lift  Lift With One Hand (Unbalanced)  Lift Loads Across Obstacles 15

When you lift….

Do Not

 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 16

Carrying the load…

•Hold the load close so you can see over it.

• Keep the load balanced.

• Avoid twisting the body • Watch out for pinch points - doorways, etc.

• Face the way you will be moving.

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Exercise for low back pain  Keeps Body Flexible  Helps Prevent Injury  Do Not Overdo- Follow Doctor’s Instruction Carefully 18

Remember!

 Your Work Day Is One Third of Your Total Day  Plan Your Tasks Carefully to Avoid a Painful Back  Managing Your Back Is Your Responsibility 19