Back Safety and Lifting

Back Safety and LiftingBack Safety and Lifting

Structure of the Back: SpineStructure of the Back: Spine
 The spine is the part of the back thatThe spine is the part of the back that
supports the trunk and head.supports the trunk and head.
 It protects the spinal cord as well asIt protects the spinal cord as well as
giving flexibility to the body.giving flexibility to the body.
 Vertebrae are small bones that formVertebrae are small bones that form
the spine.the spine.
 They are connected together by discsThey are connected together by discs
which act like shock absorbers.which act like shock absorbers.

Structure of the Back: Nervous SystemStructure of the Back: Nervous System
 With the brain, the spinalWith the brain, the spinal
cord makes up the centralcord makes up the central
nervous system.nervous system.
 There are 31 pairs of nervesThere are 31 pairs of nerves
that extend out of the spinalthat extend out of the spinal
cord and into the body.cord and into the body.

Structure of the Back: MusclesStructure of the Back: Muscles
 There are approximately 400There are approximately 400
muscles that help stabilizemuscles that help stabilize
the spine and help withthe spine and help with
proper posture.proper posture.
 More than 1,000 tendonsMore than 1,000 tendons
connect these muscles to theconnect these muscles to the
spine.spine.

SafetySafety
The Forces InvolvedThe Forces Involved

If you shift the fulcrum to one side, it takes much moreIf you shift the fulcrum to one side, it takes much more
force to lift the same object. Your waist acts like theforce to lift the same object. Your waist acts like the
fulcrum in a lever system, on a 10:1 ratio.fulcrum in a lever system, on a 10:1 ratio.
Lifting aLifting a
ten poundten pound
object putsobject puts
100 pounds100 pounds
of pressureof pressure
on youron your
lower back.lower back.

The amount of force you place on your backThe amount of force you place on your back
in lifting may surprise you!in lifting may surprise you!
Think of your back as a lever.Think of your back as a lever.
With the fulcrumWith the fulcrum
in the center, it onlyin the center, it only
takes ten pounds oftakes ten pounds of
pressure to lift a tenpressure to lift a ten
pound object.pound object.

When you add in theWhen you add in the
105 pounds of the105 pounds of the
average human upperaverage human upper
torso, you see thattorso, you see that
lifting a ten poundlifting a ten pound
object actually putsobject actually puts
1,150 pounds of1,150 pounds of
pressure on thepressure on the
lower back.lower back.

If you were 25 poundsIf you were 25 pounds
overweight, it would addoverweight, it would add
an additional 250 poundsan additional 250 pounds
of pressure on your backof pressure on your back
every time you bend over.every time you bend over.

SafetySafety
Common Causes of BackCommon Causes of Back
InjuriesInjuries

InjuriesInjuries
Anytime you find yourself doing one of theseAnytime you find yourself doing one of these
things, you should think:things, you should think:
DANGER!DANGER! My back is at risk!My back is at risk!

There are several injuries that can occur to the
back. Injuries are often the result of years of neglect
until the back becomes weak, then any sudden
movement or improper lifting technique can cause
injury. Back pain can last a few days or even
several years.
Common Causes of Back InjuriesCommon Causes of Back Injuries

Heavy Lifting, especiallyHeavy Lifting, especially
repetitive lifting over arepetitive lifting over a
long period of timelong period of time
Lifting or carrying objects with
awkward or odd shapes
Working in awkward,
uncomfortable positions

. . .. . . this frequently happens when using a shovel.this frequently happens when using a shovel.
Twisting at the waist while lifting or holding a heavy load.

Sitting or standing too long in oneSitting or standing too long in one
position. Sitting can be very hard on theposition. Sitting can be very hard on the
lower backlower back

InjuriesInjuries
Working in awkward,Working in awkward,
uncomfortable positions . . .uncomfortable positions . . .

Common Problems in the BackCommon Problems in the Back
♦ STRAINS:STRAINS: A back strain is caused byA back strain is caused by
over stretching, bending & liftingover stretching, bending & lifting
incorrectly, slouching and carry extra bodyincorrectly, slouching and carry extra body
weight. Strains occur when muscles in theweight. Strains occur when muscles in the
back are overused or overstretched.back are overused or overstretched.

♦ SPRAINS:SPRAINS: Sudden movements or twistingSudden movements or twisting
can cause back sprains. Sprains happencan cause back sprains. Sprains happen
when the muscles don't have time to reactwhen the muscles don't have time to react
quickly enough.quickly enough.

InjuriesInjuries
Reaching and lifting . . .Reaching and lifting . . .
over your head, acrossover your head, across
a table, or out the backa table, or out the back
of a truck . . . .of a truck . . . .

InjuriesInjuries
It is also possibleIt is also possible
to injure yourto injure your
back slipping onback slipping on
a wet floor or ice . . .a wet floor or ice . . .

SafetySafety
Common Problems in theCommon Problems in the
BackBack

RUPTURED DISC:RUPTURED DISC:
♦ Similar to a herniated disc, a ruptured disc is whenSimilar to a herniated disc, a ruptured disc is when
the jelly like substance actually pours out of a tornthe jelly like substance actually pours out of a torn
disc. The substance puts pressure on the nervesdisc. The substance puts pressure on the nerves
and allows the vertebrae to rub together.and allows the vertebrae to rub together.

MUSCLE SPASMS:MUSCLE SPASMS:
♦ When muscles receive too manyWhen muscles receive too many
impulses from the nerves theyimpulses from the nerves they
contract beyond normal capacity andcontract beyond normal capacity and
cause muscle spasms.cause muscle spasms.

SafetySafety
Proper Lifting TechniqueProper Lifting Technique

Plan ahead! Before lifting an object, know
where it will be placed. The path should be
clear of any obstacles. If lifting with another
person, agree on the plan before hand.

Bend at the knees and keep the back straight.
Focus on keeping the spine straight to shift
most of the weight off the back and onto the
legs. Keep eyes up and look straight ahead.
This will help keep the back straight..

Proper Lifting TechniquesProper Lifting Techniques
Keep feet shoulder width apart. Having a more
solid base will help provide more support. If
feet are too close together, good balance will
be difficult to achieve; too far apart, and
movement will be reduced. When turning,
move feet. Never twist your back.

Proper Lifting TechniquesProper Lifting Techniques
Tighten the abdominal muscles.
Keeping the abdomen tight will help the
back stay in a good lifting position and
help keep from straining the back.

Lift the object close to the body.This will keep the
body stabilized while lifting. When the object is too
far from the body, additional stress is placed on
the back. Get a firm grip on the object to help
keep it balanced.

Lift with the legs. The legs are stronger than the
back. Use the strong leg muscles in your favour.
When lowering the object, bend the knees and
keep the back straight.

Using EquipmentUsing Equipment
♦ Carts, dollies, forklifts, hand trucks, wheelbarrows,Carts, dollies, forklifts, hand trucks, wheelbarrows,
hoist, chains, lifting chairs, nets and ropes are somehoist, chains, lifting chairs, nets and ropes are some
items which can make lifting and moving items easier.items which can make lifting and moving items easier.

SafetySafety
Posture andPosture and Prevent BackPrevent Back
InjuriesInjuries

Preventing Back InjuriesPreventing Back Injuries
o Avoid lifting and bending whenever you canAvoid lifting and bending whenever you can
o Raise/lower shelvesRaise/lower shelves
o Use carts and dolliesUse carts and dollies
o Use cranes, hoists, lift tables, and other lift-assistUse cranes, hoists, lift tables, and other lift-assist
devices whenever you candevices whenever you can
o Test the weight of an object before lifting byTest the weight of an object before lifting by
picking up a cornerpicking up a corner
o Get help if it’s too heavy for you to lift it aloneGet help if it’s too heavy for you to lift it alone

PosturePosture
Good posture is important for a healthy
back. When sitting or standing for long
periods of time, posture can effect the
back either positively or negatively.

Posture While SittingPosture While Sitting
When sitting, keep knees at a 90 degree
angle and feet flat on the floor. Slide back in
the chair and sit up straight. Putting a pillow
behind the lower back will help provide
support.

Posture While StandingPosture While Standing
Make sure when standing, to not slouch with the
back bent. Keep the back straight, shifting weight
from leg to leg every few seconds. Hold shoulders
slightly back and keep chin, abdomen and buttocks
tucked in.

PosturePosture
• Occasionally, get up and walk around if
sitting for prolonged periods.
• Standing puts less stress on the back than
sitting. Shift positions frequently. Raise one
foot on a stool or step when standing
stationary for long periods of time.

Prevent Back InjuriesPrevent Back Injuries
 Avoid lifting and bending whenever you can.Avoid lifting and bending whenever you can.
 Place objects up off the floor.Place objects up off the floor.
 Raise/lower shelves.Raise/lower shelves.
 Use carts and dolleys.Use carts and dolleys.
 Use cranes, hoists, lift tables, and other lift-Use cranes, hoists, lift tables, and other lift-
assist devices whenever you can.assist devices whenever you can.
 Test the weight of an object before lifting byTest the weight of an object before lifting by
picking up a corner.picking up a corner.
 Get help if it’s too heavy for you to lift it alone.Get help if it’s too heavy for you to lift it alone.

 Use proper lift procedures . . . FollowUse proper lift procedures . . . Follow
these steps when lifting . . . .these steps when lifting . . . .

Take a balanced stance, feet shoulder-Take a balanced stance, feet shoulder-
width apartwidth apart

Squat down to lift, get as close as youSquat down to lift, get as close as you
can.can.

 Get a secure grip, hug the load.Get a secure grip, hug the load.
 Lift gradually using your legs, keep loadLift gradually using your legs, keep load
close to you, keep back and neck straight.close to you, keep back and neck straight.

 Once standing, change directionsOnce standing, change directions
by pointing your feet and turnby pointing your feet and turn
your whole body. Avoid twistingyour whole body. Avoid twisting
at your waist.at your waist.
 To put load down, use theseTo put load down, use these
guidelines in reverseguidelines in reverse..

SafetySafety
Exercise!Exercise!

Things You Can DoThings You Can Do
 Minimize problems with your back byMinimize problems with your back by
exercises that tone the muscles inexercises that tone the muscles in
your back, hips and thighs.your back, hips and thighs.
 Before beginning any exerciseBefore beginning any exercise
program, you should check with yourprogram, you should check with your
doctordoctor

Exercise!Exercise!
 Exercise regularly, every other day.Exercise regularly, every other day.
Warm up slowly . . . A brisk walk is aWarm up slowly . . . A brisk walk is a
good way to warm upgood way to warm up
Inhale deeply before each repetitionInhale deeply before each repetition
of an exercise and exhale whenof an exercise and exhale when
performing each repetition.performing each repetition.

Exercises To Help Your BackExercises To Help Your Back
Wall slides to strengthenWall slides to strengthen
your muscles . . . .your muscles . . . .
Stand with your backStand with your back
against a wall, feetagainst a wall, feet
shoulder-width apart.shoulder-width apart.
Slide down into a crouchSlide down into a crouch
with knees bent to 90 degrees.with knees bent to 90 degrees.
Count to 5 and slide back upCount to 5 and slide back up
the wall. Repeat 5 times.the wall. Repeat 5 times.

Leg raises to strengthen back and hip muscles .Leg raises to strengthen back and hip muscles .
 Lie on your stomach.Lie on your stomach.
 Tighten muscles in one leg and raise legTighten muscles in one leg and raise leg
from floor.from floor.
 Hold for count of 10, and return leg to floor.Hold for count of 10, and return leg to floor.
 Do the same with your other leg.Do the same with your other leg.
 Repeat five times with each leg.Repeat five times with each leg.

Leg raises to strengthen back and hip musclesLeg raises to strengthen back and hip muscles
Lie on back, arms at your sides. Lift one leg offLie on back, arms at your sides. Lift one leg off
floor and hold for count of ten. Do the same withfloor and hold for count of ten. Do the same with
the other leg. Repeat 5 times with each leg. Ifthe other leg. Repeat 5 times with each leg. If
this is too difficult…this is too difficult…
keep one knee bentkeep one knee bent
and the foot flat onand the foot flat on
the floor while raisingthe floor while raising
the other leg.the other leg.

Leg raises while seated . . .Leg raises while seated . . .
Sit upright, legs straightSit upright, legs straight
and extended at an angleand extended at an angle
to floor. Lift one leg waistto floor. Lift one leg waist
high. Slowly return tohigh. Slowly return to
floor. Do the same withfloor. Do the same with
the other leg.the other leg.
Repeat 5 times withRepeat 5 times with
each leg.each leg.

Partial sit-up to strengthen stomach muscles . . . .Partial sit-up to strengthen stomach muscles . . . .
Lie on back, knees bent and feet flat on floor.Lie on back, knees bent and feet flat on floor.
Slowly raise head and shoulders off floor andSlowly raise head and shoulders off floor and
reach both hands toward your knees. Count toreach both hands toward your knees. Count to
10. Repeat 5 times.10. Repeat 5 times.

Back leg swing to strengthen hip and backBack leg swing to strengthen hip and back
muscles . . . .muscles . . . .
Stand behind chair, handsStand behind chair, hands
on chair. Lift one leg backon chair. Lift one leg back
and up, keeping the kneeand up, keeping the knee
straight. Return slowly.straight. Return slowly.
Raise other leg and return.Raise other leg and return.
Repeat 5 time with each leg.Repeat 5 time with each leg.

Exercises To Decrease theExercises To Decrease the
Strain on Your BackStrain on Your Back
Lie on back, knees bent, feet flat on floor.Lie on back, knees bent, feet flat on floor.
Raise knees toward chest.Raise knees toward chest.
Place hands under knees & pull knees toPlace hands under knees & pull knees to
chest.chest.
Do not raise head.Do not raise head.
Do not straighten legsDo not straighten legs
as you lower them.as you lower them.
Start with 5 repetitions,Start with 5 repetitions,
several time a day.several time a day.

Lie on stomach, hands under shoulders, elbowsLie on stomach, hands under shoulders, elbows
bent and push up. Raise top half of body asbent and push up. Raise top half of body as
high as possible. Keep hips and legs on floor.high as possible. Keep hips and legs on floor.
Hold for one or two seconds. Repeat 10 times,Hold for one or two seconds. Repeat 10 times,
several times a day.several times a day.

Stand with feet apart.Stand with feet apart.
Place hands in small ofPlace hands in small of
back. Keep knees straight.back. Keep knees straight.
Bend backwards at waistBend backwards at waist
as far as possible and holdas far as possible and hold
for one or two seconds.for one or two seconds.
Repeat as needed.Repeat as needed.

Take care of your back…Take care of your back…
 And it will take care of youAnd it will take care of you

Exercise dailyExercise daily

Avoid Heavy LiftingAvoid Heavy Lifting

Get Help with heavy or bulky objectsGet Help with heavy or bulky objects

If you must bend over, do it properlyIf you must bend over, do it properly

Avoid twisting at the waist when carryingAvoid twisting at the waist when carrying
objectsobjects

Always watch where you’re goingAlways watch where you’re going

THANK YOUTHANK YOU
Take Care of YourTake Care of Your
BACK!!!!!!BACK!!!!!!

Back Safety and Lifting

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