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Back safety

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John Alvarez
John Alvarez

This document provides information on preventing back injuries. It discusses that back pain is very common, affecting 8 out of 10 people. Over 1 million workers suffer back injuries each year costing employers billions. The document then discusses common causes of back pain like heavy lifting, twisting, poor posture, extra weight, and overexertion. It provides tips for preventing back injuries such as avoiding unnecessary bending and lifting, using proper lifting techniques, taking breaks, stretching, maintaining good physical fitness, and sleeping on a firm mattress. Overall it emphasizes being mindful of back health and safety during physical activities.

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BACK SAFETY How to prevent back problems
Introduction How common are back pain…and back injuries? ? 8 out of 10 people suffer from back pain. ? More than 200,000 back injuries are reported each year. ? Roughly 1 in 5 workplace injuries are back-related.
Back Injuries ? More than 1 million workers suffer back injuries each year. ? Compensation claims cost employers billions of dollars ? Add to that the employees’ pain and suffering …
Back Injuries ? They are painful, difficult to heal, and have an effect on everything you do. ? After suffering one back injury, you are much more likely to experience another one later on. ? It is important to learn how to avoid injuring or re-injuring your back.
Common Types of Back Pain What causes back pain may vary, but common symptoms include: ? Persistent aching or stiffness. ? Sharp, localized pain. ? Chronic ache. ? Radiating pain. ? Pain that causes spasms. Consult your physician if back pain comes on suddenly or doesn’t go away with time.
Why do they occur? The forces involved: ? 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 10 pounds 15 pounds
Why do they occur? You’re right! 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 to one side?
Why do they occur? You’re right! With the fulcrum shifted away from the object, it takes more force to lift the object. The human back operates on a 10:1 ratio, with the waist acting as the fulcrum.
Why do they occur? 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.
Why do they occur? If you were 25 pounds overweight, it would put an additional 250 pounds of pressure on your back every time you bend over.
Contributing Factors 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.
Contributing Factors Poor posture… is another contributing factor. 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.
Contributing Factors 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.
Contributing Factors Stress - Tense muscles are more susceptible to strains and spasms.
Contributing Factors Overdoing it - Don’t be afraid to say, “This is too heavy for me to lift alone.” It’s important to recognize your physical limitations and abilities. Many people have injured their backs because they were afraid to ask for help.
Common Causes Heavy Lifting …especially repetitive lifting over a long period of time…
Common Causes Twisting at the waist …while lifting or holding a heavy load…
Common Causes Reaching and lifting …over your head, across a table, or out the back of a truck…
Common Causes Lifting or carrying objects with awkward or odd shapes…
Common Causes Working in odd, uncomfortable positions …gardening, kneeling, tasks that require you to bend over for long periods of time…
Common Causes Sitting or standing too long in one position …(sitting can be very hard on the lower back)…
Common Causes It is also possible to injure your back slipping on a wet floor or ice.
Common Causes Some people suffer back pain because they sleep in a bad position, or because their mattress is too soft.
Prevent Back Injuries The best way to prevent back injuries is to develop habits that reduce the strain placed on the back. There are some basic things you can do to help.
Prevent Back Injuries ? Avoid lifting and bending whenever you can. Place objects up off the floor. That way you won’t have to reach down to pick them up again. Raise / lower shelves.
Prevent Back Injuries ? Avoid lifting and bending whenever you can. The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.
Prevent Back Injuries ? Avoid lifting and bending whenever you can. Use carts and dollies to move objects, instead of carrying them yourself.
Prevent Back Injuries ? Avoid lifting and bending whenever you can. Which is better for your back—pushing a cart or pulling a cart? 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. Use cranes, hoists, lift tables, and other lift-assist devices whenever you can.
Prevent Back Injuries ? Use proper lifting procedures. Follow these steps when lifting: 1. Take a balanced stance with your feet about a shoulder-width apart. One foot can be behind the object and the other next to it. 2. Squat down to lift the object, but keep your heels off the floor. Get as close to the object as you can.
Prevent Back Injuries Also follow these lifting tips: Reduce the amount of weight lifted. If you're moving a bunch of books, better to load several small boxes than one extremely heavy load. Use handles and lifting straps. Get help if the shape is too awkward or the object is too heavy for you to lift and move by yourself!
Prevent Back Injuries Body Management: It's important to know your body's limitations. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury.
Prevent Back Injuries Body Management: Stretch first – 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. This will help you avoid painful strains and sprains.
Prevent Back Injuries Body Management: Slow down – 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. Don't overdo it.
Prevent Back Injuries Body Management: Rest your back – Take frequent, short (micro) breaks. Stretch. Taking a one minute stretch break every now and then can help you avoid that.
Prevent Back Injuries Body Management: Sleep on a firm mattress. – Also, 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.
Prevent Back Injuries Body Management: Get in shape – Strengthen your stomach muscles, lose a little weight.
Summary You are ultimately in control over the health of your back. Maintain good posture at all times and practice correct techniques when performing labor intensive tasks. Exercise regularly. Take care of your back! It’s the only one you’ve got.

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Back safety

  • 1. BACK SAFETY How to prevent back problems
  • 2. Introduction How common are back pain…and back injuries? ? 8 out of 10 people suffer from back pain. ? More than 200,000 back injuries are reported each year. ? Roughly 1 in 5 workplace injuries are back-related.
  • 3. Back Injuries ? More than 1 million workers suffer back injuries each year. ? Compensation claims cost employers billions of dollars ? Add to that the employees’ pain and suffering …
  • 4. Back Injuries ? They are painful, difficult to heal, and have an effect on everything you do. ? After suffering one back injury, you are much more likely to experience another one later on. ? It is important to learn how to avoid injuring or re-injuring your back.
  • 5. Common Types of Back Pain What causes back pain may vary, but common symptoms include: ? Persistent aching or stiffness. ? Sharp, localized pain. ? Chronic ache. ? Radiating pain. ? Pain that causes spasms. Consult your physician if back pain comes on suddenly or doesn’t go away with time.
  • 6. Why do they occur? The forces involved: ? 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 10 pounds 15 pounds
  • 7. Why do they occur? You’re right! 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 to one side?
  • 8. Why do they occur? You’re right! With the fulcrum shifted away from the object, it takes more force to lift the object. The human back operates on a 10:1 ratio, with the waist acting as the fulcrum.
  • 9. Why do they occur? 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.
  • 10. Why do they occur? If you were 25 pounds overweight, it would put an additional 250 pounds of pressure on your back every time you bend over.
  • 11. Contributing Factors 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.
  • 12. Contributing Factors Poor posture… is another contributing factor. 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.
  • 13. Contributing Factors 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.
  • 14. Contributing Factors Stress - Tense muscles are more susceptible to strains and spasms.
  • 15. Contributing Factors Overdoing it - Don’t be afraid to say, “This is too heavy for me to lift alone.” It’s important to recognize your physical limitations and abilities. Many people have injured their backs because they were afraid to ask for help.
  • 16. Common Causes Heavy Lifting …especially repetitive lifting over a long period of time…
  • 17. Common Causes Twisting at the waist …while lifting or holding a heavy load…
  • 18. Common Causes Reaching and lifting …over your head, across a table, or out the back of a truck…
  • 19. Common Causes Lifting or carrying objects with awkward or odd shapes…
  • 20. Common Causes Working in odd, uncomfortable positions …gardening, kneeling, tasks that require you to bend over for long periods of time…
  • 21. Common Causes Sitting or standing too long in one position …(sitting can be very hard on the lower back)…
  • 22. Common Causes It is also possible to injure your back slipping on a wet floor or ice.
  • 23. Common Causes Some people suffer back pain because they sleep in a bad position, or because their mattress is too soft.
  • 24. Prevent Back Injuries The best way to prevent back injuries is to develop habits that reduce the strain placed on the back. There are some basic things you can do to help.
  • 25. Prevent Back Injuries ? Avoid lifting and bending whenever you can. Place objects up off the floor. That way you won’t have to reach down to pick them up again. Raise / lower shelves.
  • 26. Prevent Back Injuries ? Avoid lifting and bending whenever you can. The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.
  • 27. Prevent Back Injuries ? Avoid lifting and bending whenever you can. Use carts and dollies to move objects, instead of carrying them yourself.
  • 28. Prevent Back Injuries ? Avoid lifting and bending whenever you can. Which is better for your back—pushing a cart or pulling a cart? 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. Use cranes, hoists, lift tables, and other lift-assist devices whenever you can.
  • 29. Prevent Back Injuries ? Use proper lifting procedures. Follow these steps when lifting: 1. Take a balanced stance with your feet about a shoulder-width apart. One foot can be behind the object and the other next to it. 2. Squat down to lift the object, but keep your heels off the floor. Get as close to the object as you can.
  • 30. Prevent Back Injuries Also follow these lifting tips: Reduce the amount of weight lifted. If you're moving a bunch of books, better to load several small boxes than one extremely heavy load. Use handles and lifting straps. Get help if the shape is too awkward or the object is too heavy for you to lift and move by yourself!
  • 31. Prevent Back Injuries Body Management: It's important to know your body's limitations. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury.
  • 32. Prevent Back Injuries Body Management: Stretch first – 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. This will help you avoid painful strains and sprains.
  • 33. Prevent Back Injuries Body Management: Slow down – 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. Don't overdo it.
  • 34. Prevent Back Injuries Body Management: Rest your back – Take frequent, short (micro) breaks. Stretch. Taking a one minute stretch break every now and then can help you avoid that.
  • 35. Prevent Back Injuries Body Management: Sleep on a firm mattress. – Also, 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.
  • 36. Prevent Back Injuries Body Management: Get in shape – Strengthen your stomach muscles, lose a little weight.
  • 37. Summary You are ultimately in control over the health of your back. Maintain good posture at all times and practice correct techniques when performing labor intensive tasks. Exercise regularly. Take care of your back! It’s the only one you’ve got.

Editor's Notes

  • #3: How common are back pain…and back injuries? 8 out of 10 people have suffered from back pain at some point in their lives. Back pain is the 2nd most common neurological ailment in the United States. Only headaches are more common. *More than 200,000 back injuries are reported each year. *Roughly 1 in 5 of all workplace injuries are back-related. *According to the Bureau of Labor Statistics (BLS)
  • #6: What causes back pain may vary but common symptoms include: Persistent aching or stiffness: Especially along the spine, from the base of the neck to the tail bone. Sharp, localized pain: Usually occurring in the neck, upper back, or lower back – especially after lifting heavy objects or doing other strenuous activity. Chronic ache: Most often felt in the middle or lower back, especially after sitting or standing for a long time. Radiating pain: Occurring in the lower back to the buttocks, down the back of the thigh, and into the calf and toes. Pain that causes spasms: Such as the inability to stand straight without having severe muscle spasms in the lower back. Consult your physician if back pain comes on suddenly or doesn’t go away with time.
  • #38: You are ultimately in control over the health of your back. Maintain good posture at all times and practice correct techniques when performing labor intensive tasks. Exercise regularly and eat a well-balanced diet to keep your back muscles strong and healthy. Take care of your back! It’s the only one you’ve got.
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