This document provides information on back safety and injury prevention. It discusses how back injuries are common, costly, and debilitating. Two main types of back injuries involve soft tissues or spinal discs. Factors like heavy lifting, awkward positions, sitting or standing too long can strain the back. Maintaining good posture, conditioning and following lifting best practices like using proper technique and getting assistance can help reduce risks and promote back health.

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Lifting and Back Safety
Training Program
A
B
C
© 2006 RiskAnalytics, LLC

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Disclaimer
The information, suggestions and recommendations contained herein are for
general informational purposes only. This information has been compiled from
sources believed to be reliable. No warranty, guarantee, or representation,
either expressed or implied, is made as to the correctness or sufficiency of any
representation contained herein. Reliance upon, or compliance with, any of
the information, suggestions or recommendations contained herein in no way
guarantees the fulfillment of your obligations under your insurance policy or as
may otherwise be required by any laws, rules or regulations. This Information
should not be construed as business, risk management or legal advice, or
legal opinion.
Page 2

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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
A
B
C

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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
D = 24 in
V = 8 in
48 lbs
H = 20 in

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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

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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.

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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

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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).

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Physical Stress on Skeletal System
The Forces Involved:
5 pounds?
10 pounds?
15 pounds?
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?
10 Lbs
?

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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?
10 Lbs
?

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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.
10 Lbs

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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.
105 Lbs
1150 Lbs
10 Lbs

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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
130 Lbs
1400 Lbs
10 Lbs

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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

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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? (2)
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.

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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

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 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 heels 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
Preventing Back Injuries
Use proper lifting procedure

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 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
Preventing Back Injuries
More Lifting Tips

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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

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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

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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