The document discusses back safety. It notes that an estimated 8 out of 10 people will injure their back in their lifetime and that once injured, there is a 33% chance of re-injury. One third of work-related injury costs are for back injuries. The document reviews preventive practices like proper posture, weight limits, lifting techniques, diet, and stretching exercises. It provides examples of stretches and emphasizes maintaining good posture when sitting, standing, sleeping, and lifting to help prevent back injuries.

1. BackBack
SafetySafety

2. Back SafetyBack Safety (cont’d)(cont’d)
Purpose:Purpose:
DiscussDiscuss
- Frequency- Frequency
- Costs- Costs
Review and demonstrateReview and demonstrate
- Preventive practices- Preventive practices
- Preventive equipment- Preventive equipment

3. Back SafetyBack Safety (cont’d)(cont’d)
Frequency:Frequency:
An estimated 8 out of 10 will injure theirAn estimated 8 out of 10 will injure their
back in their lifetime.back in their lifetime.
Once you’ve injured your back, you areOnce you’ve injured your back, you are
33% more likely to injure it again.33% more likely to injure it again.
Cost:Cost:
1/3 0f $$$ spent on work-related injuries1/3 0f $$$ spent on work-related injuries
are for back injuries.are for back injuries.

4. Back Safety (cont’d)Back Safety (cont’d)
Preventive practices:Preventive practices:
Proper postureProper posture
Weight limitsWeight limits
Proper lifting techniquesProper lifting techniques
Role of dietRole of diet
Stretching / strengthening exercisesStretching / strengthening exercises

5. Proper Spinal Curves Produce ProperProper Spinal Curves Produce Proper
Posture Resulting In ComfortPosture Resulting In Comfort
A normal spine is shaped as a doubleA normal spine is shaped as a double
‘S’ curve with two curves to the‘S’ curve with two curves to the
front and one to the back. Thesefront and one to the back. These
curves balance each other so thatcurves balance each other so that
the head is supported on a pillar. Ifthe head is supported on a pillar. If
the curves are decreased (as in athe curves are decreased (as in a
flat back), or increased (as in aflat back), or increased (as in a
sway back), the spine becomessway back), the spine becomes
unbalanced. The muscles,unbalanced. The muscles,
ligaments and joints have to workligaments and joints have to work
harder to support the head.harder to support the head.
Tiredness and discomfort result.Tiredness and discomfort result.


6. Spine & Back MusclesSpine & Back Muscles

7. VertebraeVertebrae

8. Spinal Cord - LigamentsSpinal Cord - Ligaments

9. Unplanned ActUnplanned Act
When confronted withWhen confronted with
sudden movement, musclessudden movement, muscles
may not have time tomay not have time to
contract enough to protectcontract enough to protect
the spinal joints. Also, thethe spinal joints. Also, the
contractions may not becontractions may not be
coordinated, causingcoordinated, causing
damage to the muscles anddamage to the muscles and
even the ligaments if theeven the ligaments if the
force is sufficient. Theforce is sufficient. The
same factors are at work,same factors are at work,
with similar results, if youwith similar results, if you
slip and fall.slip and fall.


10. Back InjuriesBack Injuries
Most back pain is due to injured muscles, ligaments, orMost back pain is due to injured muscles, ligaments, or
joints. Very few back problems are due to disc injuries.joints. Very few back problems are due to disc injuries.
However, when a disc isHowever, when a disc is
strained beyond limits, thestrained beyond limits, the
outer casing can tear orouter casing can tear or
rupture. The inner jelly-rupture. The inner jelly-
like substance can thenlike substance can then
seep out of the disc. If thisseep out of the disc. If this
material touches a spinalmaterial touches a spinal
nerve, pain will be felt innerve, pain will be felt in
the leg (sciatica).the leg (sciatica).
Most disc problemsMost disc problems
improve without surgery.improve without surgery.


11. Rest & Activities After Back InjuriesRest & Activities After Back Injuries
If you are suffering from a strained back, take a hot bathIf you are suffering from a strained back, take a hot bath
or shower followed by stretching exercises. If you have aor shower followed by stretching exercises. If you have a
very sore back, bed rest may be appropriate for a fewvery sore back, bed rest may be appropriate for a few
days - not weeks. Find the most comfortable position anddays - not weeks. Find the most comfortable position and
apply local heat for a maximum of 20 minutes at a time.apply local heat for a maximum of 20 minutes at a time.
When the pain starts to ease:When the pain starts to ease:
Do some gentle stretching.Do some gentle stretching.
Walk around the room.Walk around the room.
Walk around the house.Walk around the house.
Walk around the block.Walk around the block.
Keep moving a little further every day.Keep moving a little further every day.
Swim and exercise your back if you can.Swim and exercise your back if you can.

12. Back Safety (Cont’d)Back Safety (Cont’d)
Preventive equipment ( PPE )Preventive equipment ( PPE )
Back supports:Back supports:
1.1. Reduces the load to the lower backReduces the load to the lower back
2.2. Increases the ability to lift efficientlyIncreases the ability to lift efficiently
3.3. Is only effective if used in conjunctionIs only effective if used in conjunction
with proper lifting techniqueswith proper lifting techniques

13. Back SafetyBack Safety (Cont’d)(Cont’d)
PPEPPE (cont’d).(cont’d).
Use other equipment wheneverUse other equipment whenever
possible.possible.
» Examples: dollies, wheeled carts, etc....Examples: dollies, wheeled carts, etc....
Use another person to help if the load isUse another person to help if the load is
too heavy or awkward.too heavy or awkward.

14. Back SafetyBack Safety (Cont’d)(Cont’d)
Factors leading to back injury:Factors leading to back injury:
Inadequate exerciseInadequate exercise
» ( 80% of low back pain )( 80% of low back pain )
Poor posturePoor posture

15. POOR POSTURE GOOD POSTURE POOR POSTUREPOOR POSTURE GOOD POSTURE POOR POSTURE

16. Back SafetyBack Safety (Cont’d)(Cont’d)
Maintaining proper posture:Maintaining proper posture:
SittingSitting
StandingStanding
SleepingSleeping

17. Sitting for Extended PeriodsSitting for Extended Periods
Aches and pains can be a warning signalAches and pains can be a warning signal
that muscles are tired. They have been heldthat muscles are tired. They have been held
in one position for too long. By changingin one position for too long. By changing
position the muscles can relax. It’s best toposition the muscles can relax. It’s best to
stretch in the opposite direction, or move,stretch in the opposite direction, or move,
before aches and pains begin.before aches and pains begin.


18. Back SafetyBack Safety ( Cont’d )( Cont’d )
Sitting:Sitting:
Keep head directly over shouldersKeep head directly over shoulders
Relax shouldersRelax shoulders
Lower back should be supported byLower back should be supported by
curve in chair-backcurve in chair-back
Keep knees same level as hipsKeep knees same level as hips
Sit close to work-stationSit close to work-station
Avoid over-stretchingAvoid over-stretching

19. Good Posture: SittingGood Posture: Sitting
Poor posture in sitting is an occupational hazard for many of us.Poor posture in sitting is an occupational hazard for many of us.
Many chairs or seats cause the pelvis to tilt, flattening the lowerMany chairs or seats cause the pelvis to tilt, flattening the lower
back, causing pain and discomfort. A proper chair or even pillowback, causing pain and discomfort. A proper chair or even pillow
will relieve this strain.will relieve this strain.
To sit correctly, the pelvis should be in a neutralTo sit correctly, the pelvis should be in a neutral
position. The spine should be supported along itsposition. The spine should be supported along its
natural curve, causing the muscles to relax. The heightnatural curve, causing the muscles to relax. The height
of the seat should place the knees level with or higherof the seat should place the knees level with or higher
than the hips.than the hips.
Sitting produces aSitting produces a
greater load on thegreater load on the
lower back thanlower back than
standing or walking.standing or walking.
Get up every once in aGet up every once in a
while and stretch orwhile and stretch or
walk around.walk around.


20. Back SafetyBack Safety (Cont’d )(Cont’d )
Standing:Standing:
Tuck in chinTuck in chin
Relax shouldersRelax shoulders
Keep feet 1 foot apart and distributeKeep feet 1 foot apart and distribute
weight evenlyweight evenly
Place foot on stool to relieve stress onPlace foot on stool to relieve stress on
the backthe back
Move about whenever possibleMove about whenever possible

21. Good Posture: StandingGood Posture: Standing
Your back should not be made to stay in one position for tooYour back should not be made to stay in one position for too
long. For relief, try any of the following:long. For relief, try any of the following:
Raise and rest one foot on a block about 8 inches highRaise and rest one foot on a block about 8 inches high
Crouch periodically to relax your backCrouch periodically to relax your back
If you have been bending forward - stretch and bend backIf you have been bending forward - stretch and bend back
If you have been standing in one place -If you have been standing in one place -
move your feetmove your feet


22. Back SafetyBack Safety (Cont’d)(Cont’d)
Sleeping:Sleeping:
Use a firm mattressUse a firm mattress
Use a thin, soft pillowUse a thin, soft pillow
Avoid napping on a sofa or easy chairAvoid napping on a sofa or easy chair
Get at least 8 hours of sleep / nightGet at least 8 hours of sleep / night

23. Good Posture: Lying DownGood Posture: Lying Down
Good sleeping postures are as important as standing orGood sleeping postures are as important as standing or
sitting postures. If lying on your back with your legssitting postures. If lying on your back with your legs
straight leads to low back pain, try bending your knees.straight leads to low back pain, try bending your knees.


24. Good Posture: SleepingGood Posture: Sleeping
Lying on your side with hips and knees bent relievesLying on your side with hips and knees bent relieves
swayback. One or both legs may be bent. If only the topswayback. One or both legs may be bent. If only the top
leg is bent, a pillow should be placed under the knee toleg is bent, a pillow should be placed under the knee to
prevent twisting.prevent twisting.
A GOOD MATTRESS:A GOOD MATTRESS: is one that allows you to sleep wellis one that allows you to sleep well
and wake refreshed. For relief from a sore back, tryand wake refreshed. For relief from a sore back, try
sleeping on different surfaces; Your mattress, a foamsleeping on different surfaces; Your mattress, a foam
pad on the floor, or a waterbed.pad on the floor, or a waterbed.


25. Back SafetyBack Safety (Cont’d)(Cont’d)
Proper lifting techniques:Proper lifting techniques:
Based on the following:Based on the following:
» 75 cm or 30” high75 cm or 30” high
» 25 cm or 10” from body25 cm or 10” from body

26. Back SafetyBack Safety (Cont’d)(Cont’d)
Recommended weight limit:Recommended weight limit:
» 23 kilograms23 kilograms
OrOr
» 51 pounds51 pounds
– Note: based on average person (5’8” 180 lbs)Note: based on average person (5’8” 180 lbs)

27. Back SafetyBack Safety (Cont’d)(Cont’d)
To lift safely:To lift safely:
Keep feet at least 1 foot, or 30 cm apartKeep feet at least 1 foot, or 30 cm apart
to provide a stable baseto provide a stable base
Bend the kneesBend the knees
Use a firm hold on objectUse a firm hold on object
Tighten abdominal musclesTighten abdominal muscles

28. Back SafetyBack Safety (Cont’d)(Cont’d)
To lift safely:To lift safely:
Lift with legsLift with legs
Keep item close to bodyKeep item close to body
Keep back straight as you liftKeep back straight as you lift
Turn by pivoting feet, not by twisting theTurn by pivoting feet, not by twisting the
trunktrunk

29. Proper Lifting TechniqueProper Lifting Technique

30. Back SafetyBack Safety (Cont’d)(Cont’d)
Other things to consider:Other things to consider:
Most injuries occur when you are in aMost injuries occur when you are in a
hurry.hurry.
Evaluate each situation - if you needEvaluate each situation - if you need
help, get someone.help, get someone.
When lifting with another person,When lifting with another person,
synchronize your efforts.synchronize your efforts.
Push an item, rather than pull or carry it.Push an item, rather than pull or carry it.

31. Proper Lifting & WorkProper Lifting & Work
TechniquesTechniques

32. The Role of Proper DietThe Role of Proper Diet
in Injury Preventionin Injury Prevention

33. Back SafetyBack Safety (Cont’d)(Cont’d)
Diet:Diet:
Drinking 6-8 glasses of water a day:Drinking 6-8 glasses of water a day:
1)1) Keeps the body tissues flexibleKeeps the body tissues flexible
2)2) Reduces chances of a tearing type injuryReduces chances of a tearing type injury
3)3) Helps prevent stiffnessHelps prevent stiffness
Eat a well-balanced dietEat a well-balanced diet
Decrease intake of caffeineDecrease intake of caffeine

34. Back SafetyBack Safety (Cont’d)(Cont’d)
Stretching exercises:Stretching exercises:
» 80% of on-the-job injuries occur in the first80% of on-the-job injuries occur in the first
two hours of a shifttwo hours of a shift

35. Stretching Exercise 1.Stretching Exercise 1.
1 Pelvic tilt.Pelvic tilt. Lie on your back with your knees bent, feet flat onLie on your back with your knees bent, feet flat on
the floor and arms at your sides. Tighten your stomachthe floor and arms at your sides. Tighten your stomach
muscles and flatten the small of your back against the floormuscles and flatten the small of your back against the floor
without pushing down on your feet. Hold for five seconds,without pushing down on your feet. Hold for five seconds,
then slowly relax.then slowly relax.

36. Stretching Exercise 2.Stretching Exercise 2.
2 Knee to shoulder.Knee to shoulder. Starting in the same position as the pelvicStarting in the same position as the pelvic
tilt, grasp your right knee and gently pull toward your righttilt, grasp your right knee and gently pull toward your right
shoulder. Hold for 5 seconds. Return to starting positionshoulder. Hold for 5 seconds. Return to starting position
and repeat with the left leg. Alternate legs.and repeat with the left leg. Alternate legs.

37. Stretching Exercise 3.Stretching Exercise 3.
3 Double knee to chest.Double knee to chest. Starting in the same position as in theStarting in the same position as in the
pelvic tilt, use your hands to pull your right leg close to yourpelvic tilt, use your hands to pull your right leg close to your
chest. Then pull the left leg even with the right. Grasp bothchest. Then pull the left leg even with the right. Grasp both
knees and pull them towards your shoulders. Hold for 5knees and pull them towards your shoulders. Hold for 5
seconds. Let the knees return to arm’s length and repeat.seconds. Let the knees return to arm’s length and repeat.

38. Stretching Exercise 4.Stretching Exercise 4.
4 Hump and hollow.Hump and hollow. On your hands and knees, relax yourOn your hands and knees, relax your
abdomen and let your back sag downward. Then hump yourabdomen and let your back sag downward. Then hump your
back. Repeat.back. Repeat.

39. Stretching Exercise 5.Stretching Exercise 5.
5 Trunk flexion, prone.Trunk flexion, prone. Starting on your hands and knees,Starting on your hands and knees,
tuck your chin and arch your back upward. Then slowly sittuck your chin and arch your back upward. Then slowly sit
back on your heels while letting your shoulders drop. Holdback on your heels while letting your shoulders drop. Hold
for 5 seconds. Return to the starting position, keepingfor 5 seconds. Return to the starting position, keeping
stomach tight and back arched. Repeat.stomach tight and back arched. Repeat.

40. Stretching Exercise 6.Stretching Exercise 6.
6 Trunk extension, prone.Trunk extension, prone. Lie on your stomach, push up withLie on your stomach, push up with
your arms. Keep your hands on the floor. Let your stomachyour arms. Keep your hands on the floor. Let your stomach
muscles relax and your back sag. Do not force yourself intomuscles relax and your back sag. Do not force yourself into
extension. Hold for 5 seconds. Return to the startingextension. Hold for 5 seconds. Return to the starting
position. Repeat.position. Repeat.

41. Stretching Exercise 7.Stretching Exercise 7.
7 Trunk flexion, seated.Trunk flexion, seated. Sitting near the edge of a chair; FeetSitting near the edge of a chair; Feet
securely on the floor or stool, spread knees apart and letsecurely on the floor or stool, spread knees apart and let
your arms fall between your knees. Be sure the chair willyour arms fall between your knees. Be sure the chair will
not slip backward or tip. Tuck your chin and slowly curlnot slip backward or tip. Tuck your chin and slowly curl
your head, then your trunk, downward. Relax. Uncurl slowlyyour head, then your trunk, downward. Relax. Uncurl slowly
into upright position, raising your head last. Repeat.into upright position, raising your head last. Repeat.

42. Stretching Exercise 8.Stretching Exercise 8.
8 Upper back stretch;Upper back stretch; Relieves back aches caused by muscleRelieves back aches caused by muscle
tension. Put your fingers on your shoulders and attempt totension. Put your fingers on your shoulders and attempt to
bring your elbows together. When you feel a stretchingbring your elbows together. When you feel a stretching
across your upper back, return to the starting position, thenacross your upper back, return to the starting position, then
bring your elbows back, squeezing your shoulder bladesbring your elbows back, squeezing your shoulder blades
together.together.

43. 9 Partial Sit-Up.Partial Sit-Up. Do the pelvic tilt. While holding this position,Do the pelvic tilt. While holding this position,
curl your head and shoulders up and forward until yourcurl your head and shoulders up and forward until your
shoulder blade is off the floor. (Don’t lead with your chin.shoulder blade is off the floor. (Don’t lead with your chin.
Keep it tucked in.) Hold briefly. Return slowly to startingKeep it tucked in.) Hold briefly. Return slowly to starting
position. Repeat.position. Repeat.
Stretching Exercise 9.Stretching Exercise 9.

44. THE ENDTHE END
Take Care of Your BackTake Care of Your Back..
&&
Enjoy LifeEnjoy Life