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LGC Shadow Title Master.pot. Back Safety. Anatomy of the Back. Bones of the spine Joints Discs that separate the vertebrae Muscles and ligaments Nerves. BACK Facts. 80% of the population can expect to have back pain at some time in their lives. - PowerPoint PPT Presentation
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LGC Shadow Title Master.potBack Safety
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Anatomy of the Anatomy of the BackBack
Bones of the spine
Joints
Discs that separate the vertebrae
Muscles and ligaments
Nerves
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80% of the population can expect to have back pain at some time in their lives.
About 8 million Americans suffer new back injuries every year.
Twice as many back injuries occur at home as in the workplace.
About 400,000 people suffer disabling back injuries each year.
Sooner or later 8 out of 10 adults at some point in their lives will experience back pain that impairs activity.
BACK FactsBACK Facts
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Acute strains and sprains
Muscle spasm
Herniated Disc
Common Back Common Back DisordersDisorders
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Poor Body Mechanics
Stressful Living & Working
Loss of Flexibility
Loss of Strength
Leading Causes of Back Leading Causes of Back ProblemsProblems
Source: The Saunders Group
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Back injuries involving lost Back injuries involving lost workwork
11%
7%12%
70%
Lumbar
Thoracic
Cervical
Unspecified
The majority of back injuries that result in lost work time involve the lumbar region.
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Causes of Back ProblemsCauses of Back Problems
Heavy lifting...especially repetitive lifting over a long period of time....
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Causes of Back ProblemsCauses of Back Problems
Twisting at the waist while lifting or holding a heavy load(This frequently happens when using a shovel.)
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Causes of Back ProblemsCauses of Back Problems
Reaching and lifting...over your head, across a table, or out the back of a truck...
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Causes of Back ProblemsCauses of Back Problems
Working in awkward, uncomfortable positions...gardening, kneeling, tasks that require you to bend over for long periods of time...
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Causes of Back ProblemsCauses of Back Problems
Sitting or standing too long in one position(Sitting can be very hard on the lower back.)
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Causes of Back ProblemsCauses of Back Problems
It is also possible to injure your back slipping on a wet floor or ice.
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BackProblem
Weakness
StiffnessStop
Moving
Hurts toMove
Back Injury CycleBack Injury Cycle
Source: The Saunders Group
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How do I Take Care of My How do I Take Care of My Back?Back?
Body Mechanics
Proper Lifting Techniques
Exercise
Stretching
Correct Posture
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“It’s not how much you lift or move, but the way you do it”!
General Rules: 1) Push vs. Pull2) Keep Work Within “Strike Zone”3) Keep Load Close To Body4) Use Abdominal Bracing5) Pivot with Feet - Avoid Twisting6) Team Work vs. Mule Work
Body MechanicsBody Mechanics
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Power Position:• Wide base of support• Feet shoulder width apart• Back straight• Head and shoulders up• Bend at hips and knees - NOT BACK!• Keep load close to body• Tighten stomach muscles• Use leg, hip and buttock muscles• Breathe out with lift
Proper Lifting Proper Lifting TechniquesTechniques
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o Load & Leverageo 10 lbs. vs. 70 lbs. Low Backo 15 lbs. vs. 45 lbs. Head &
Necko Think About Posture
o Sittingo Reachingo Tool Use
It’s All PhysicsIt’s All Physics
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When you add in the 105 pounds of the average human upper torso, you see that lifting a ten pound object actually puts 1,150 pounds of pressure on the lower back.
It’s All PhysicsIt’s All Physics
10lbs.
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Place objects up off the floor. Set objects down on a table or other elevated surface instead of on the floor.
Raise / lower shelves. 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.
Avoid Lifting and Bending Avoid Lifting and Bending Whenever You CanWhenever You Can
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CONDITIONINGCONDITIONING
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Strength and StabilityFlexibilityAerobics for EnduranceAnaerobic for Recovery
Why Focus on Why Focus on Conditioning?Conditioning?
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Increased StrengthIncreased EnduranceDecreased Risk of
InjuryBetter Job Performance
Benefits of Benefits of ConditioningConditioning
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Start Safe – The Warm-UpStart Safe – The Warm-Up
Begin with 5 – 10 minute warm-up• Should be specific to activity• Gradually increase intensity
Stretch lightly (after warm-up)• Don’t overstretch• Hold each stretch for at least 20
seconds
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60 minutes per dayWeight Management BenefitEnhanced Circulation Healthier HeartDecrease High Cholesterol
Aerobic ExerciseAerobic Exercise
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Trunk Abdominals Extensors
Legs Quads Gluts Hip Flexors
Strength & Flexibility… Areas of Focus
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• Crunches
• Press Ups
• Bird Dog
Stability Exercises
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Cool Down
• Prevents injury• Rids muscles of waste products• Returns heart rate and blood
pressure to normalSuggestions:
• Stretch should last 15 or more seconds
• Gently stretch for 10 minutes
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STRETCH!STRETCH!!!
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• Lower Trunk Rotation
• Hamstring Stretch
• Quad Stretch
Stretches & Stretches & FlexibilityFlexibility
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1. Sit Straight
2. Stretch Out
3. Walk Tall
Correcting PostureCorrecting Posture
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PosturePostureBad posture can be the cause of spinal pain, it can make existing pain worse, and it certainly can make the pain last a lot longer.
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• Relaxation Techniques
• Staying Hydrated
• Stress Management
• Rest/Sleep
Other Ways to Take Care of Your Back
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WaterWater
We need at least eight 8 oz glasses of water a day (64 ounces)
The human body can live weeks with out food, but only a few days with out water!
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• Breathing techniques
• Exercise regularly
• Rest & Relaxation
• Express your feelings
Ways to Relief Stress
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DON’T• Sleep on a sagging mattress
• Sleep in one position too long
DO• Sleep on a mattress that is firm
• Sleep on a king or queen size bed allows freedom to change positions frequently
SleepingSleeping
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Injury Prevention TipsInjury Prevention Tips
Increase intensity/duration gradually
Use proper technique Use appropriate equipment Do not ignore aches/pains
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Causes of InjuriesCauses of Injuries
Increasing activity too quickly Poorly functioning equipment Improper form Working through pain Lack of conditioning
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Treat Injuries the RICE Treat Injuries the RICE Way!Way!
Rest – avoid using affected area until pain-free
Ice – for 20 minutes at a time every few hours
Compression – pressure bandage to reduce swelling
Elevation – raise at or above heart level
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When to See Your DoctorWhen to See Your Doctor
Injured limb/joint is deformed Broken skin over injury site Numbness, tingling Inability to move area without
pain Joint feels unstable Can not bear weight Swelling
Does not improve within 48 hours Begins within 30 minutes of injury
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