Back injuries are very common and costly. Proper posture, conditioning exercises for the back and core, and safe lifting techniques through good body mechanics can help prevent back injuries. Key aspects of safe lifting include bending at the knees rather than at the waist, keeping loads close to the body, and avoiding twisting motions. Simple exercises like wall slides and straight leg raises can help strengthen back muscles.

1. PREVENTING BACK INJURIES
Bureau of Workers’ Comp
PA Training for Health & Safety
(PATHS)
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2. Back Injuries
•Back injuries are one of the most common and costly
workplace injuries.
•It is estimated that 80 percent of all Americans will
suffer from back injuries.
•Preventing back injuries can be as simple as taking a
few minutes to warm up, evaluating and properly
performing job tasks and strengthening your back at
home.
•Most back pain is mechanical, meaning people have
increased pain with particular motions of their backs.
•Most mechanical back pain is not caused by a slipped
or ruptured disc.
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3. The Back
• The back is composed
of small bones, called
vertebrae, that are
stacked on top of each
other.
• Between the vertebrae
are fibrous discs that
provide padding and
cushion shocks.
• Nerves run down the
center of the vertebrae,
and muscles hold it all
together.
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4. Lifting and Proper Body Mechanics
•Proper posture and body
mechanics can help to protect
your body, especially your back,
from pain and injury.
•Back pain is usually the result
of a number of contributory
factors.
•Poor posture and faulty body
mechanics are generally
involved.
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5. Plan Ahead
• Before moving a load, it is
important to plan both the load
and the route.
• This allows you to evaluate
hazards, limitations, route safety
and final placement of the load.
• When considering the load,
evaluate the weight, shape and
material it is made of.
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6. Route and Placement
• Check the route you will take and the place where
you will set the load down.
• Many injuries and considerable property damage
can occur when unexpected problems are
encountered during the move.
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7. Lifting Properly
• All loads should be lifted
with the back in the most
natural, upright position.
• The load should be
approached so that you
can avoid twisting while
lifting and with the body
over the load as much as
possible.
• Ask for help whenever you
think you might need it.
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8. Proper Lifting
Approach the load
• Face the load so you won’t have to lift and turn.
• Point your feet in the direction you will be taking
the load before lifting.
Grasp the load
• Squat over the load with your knees bent and the
load between your legs as much as possible.
• Grasp the load with the whole hand.
• Wear gloves!
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9. Proper Lifting
Carry the load
• Lead with your feet as you carry the load.
• Turn slowly with your legs.
• Do not turn your back.
Place the load
• Put the load down with the same care used to pick
it up.
• Plan your approach to avoid twisting or reaching
forward with the load in your hands.
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10. Lifting Reminders
• Squat to lift and lower.
• Do not bend at the waist.
• Keep your lower back bowed in while bending over.
• Keep the weight as close to you as possible.
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11. Lifting Reminders
• Bow your back in and raise up with your head
first.
• If you must turn, turn with your feet, not your
body.
• Put the weight down by keeping your lower back
bowed in.
• Never jerk or twist.
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12. Lifting Reminders
• Keep your feet apart, staggered if possible.
• Wear shoes with nonslip soles.
• Try to keep frequently-used items within arm’s
reach.
• Don't try to stretch for things above your head
or out of reach.
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13. Three Key Components in
Back Injury Prevention
Proper posture
Conditioning
Body mechanics
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14. Posture
• Proper posture includes standing and sitting in
an upright position without: slouching, rounding
of the shoulders or accentuating the natural
curves of the spine.
• Poor posture typically involves holding the head
too far forward or allowing the belly to pull the
back forward.
• Get in the habit of holding in the belly to keep it
from protruding and putting excess force on the
spine.
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15. Conditioning
• Proper conditioning involves overall conditioning
of the body and cardiovascular system with aerobic
exercise.
• Also strengthening and stretching core muscles
of the spine and abdomen.
• Walking, swimming, bicycling and slow, short
distance running are excellent ways to condition
the entire body and improve cardiovascular health.
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16. Body Mechanics
• Body mechanics refers to the way we use
our bodies to complete various tasks during
activities of daily life.
• When lifting, bending or stretching, think
of how you are using your back to avoid
provoking an injury.
• Consider a simpler, less strenuous method or
posture that can be used to get something
done.
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17. Body Mechanics
• Instead of bending at the back to pick things
up off the floor, stoop down at the knees.
• Keep the back as straight as possible and
maintain proper posture.
• Instead of reaching overhead, use a sturdy
stepstool.
• Push or pull with your entire body, not just
your arms.
• Wear comfortable, low-heeled shoes.
• When working, whether sitting or standing,
pace your activities and take frequent breaks.
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18. Exercises for a Healthy Back
Wall slides to strengthen
your muscles . . .
• Stand with your back
against a wall, feet
shoulder-width apart.
• Slide down into a crouch
with knees bent to 90 degrees.
• Count to five and slide back up
the wall.
• Repeat five times.
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19. Exercises for a Healthy Back
Straight Leg Raises . . . .
• Lie on your back with legs
straight.
• Tighten abdominal muscles
to stabilize lower back.
• Slowly lift leg straight up
about six to 12 inches and
hold one to five seconds.
• Lower leg slowly.
• Repeat 10 times.
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20. Exercises for a Healthy Back
• For more exercises, talk with your physician
or a physical therapist.
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21. Don’t Become a Statistic!
• Preventing back injuries can be simple!
• Common sense, planning, exercise and good
judgment can enable you to do your job without
injury and allow you to go home at the end of
your shift, instead of lying in a hospital bed in
pain.
• Don’t be a statistic; think before you lift!
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22. Questions
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