BACK INJURY PREVENTION - Reagan Equipment Companyreagansafety.com/TRAINING/PEC_Safety_Meetings/Back...When lifting use your: •Legs •Mind (know your limitations) Use the proper

© 2010 Copyright - PEC/Premier Safety Management, Inc. – All Rights Reserved Revision: 01-2010

CAP Safety Meeting - Back Injury Prevention

BACK INJURY PREVENTION

CAP Safety Meeting

1

Revision: 01-2010

http://www.pecpremier.com/

© 2010 Copyright - PEC/Premier Safety Management, Inc. – All Rights Reserved

INTRODUCTION

According to the Bureau of Labor:

• More than one million workers suffer back

injuries each year.

• Back injuries account for one of every five workplace

injuries or illness.

• One-fourth of all compensation indemnity claims

involve back injuries.

• Back injuries are exceedingly painful and are difficult

to heal.

CAP Safety Meeting - Back Injury Prevention2

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INTRODUCTION

By learning proper lifting techniques and the

basics of back safety, you may be able to save

yourself a lot of pain…

• And a lifetime of back problems

3CAP Safety Meeting - Back Injury Prevention

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LEARNING GOALS

What you will learn in this program:

• Common causes of back injuries

• Preventing back injuries

• Correct behavior

• Exercise for your back


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TYPES OF INJURIES

You put stress on your back and spine every

time you:

• Bend over

• Lift a heavy object

• Sit leaning forward

Over time, the parts of your spine can start to

wear out and become damaged and cause

back pain.


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TYPES OF INJURIES

Degeneration is a process

where wear and tear causes

deterioration, like when your

favorite jeans get old.

The disk is subjected to

different types of stress as

we use our backs each day.


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THE FORCES INVOLVED

Think of your back as a lever.

With the fulcrum in the center

of the lever, it only takes ten

pounds of pressure to lift a

ten pound object

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10 LBS

10 LBS


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THE FORCES INVOLVED

However, if you shift the

fulcrum to one side, it takes

much more force to lift the

same object.

Your waist actually acts

like the fulcrum in a lever

system, and it is not

centered.

8

10 LBS

More than

10 LBS


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THE FORCES INVOLVED

When you add in the 105

pounds of the average

human upper torso, lifting a

ten pound object actually puts

1,155 pounds of pressure on

the lower back.


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THE FORCES INVOLVED

If you were 25 pounds

overweight, the extra weight

increases your upper torso to

130 pounds.

That would add an additional

250 pounds of pressure on

your back to 1,400 pounds

every time you bend over!


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THE FORCES INVOLVED

Given these figures, it is

easy to see how repetitive

lifting and bending can

quickly cause back

problems.

Even leaning forward while

sitting at a desk or table can

eventually cause damage

and pain.


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CONTRIBUTING FACTORS

Your physical condition may also contribute to your risk of injuring your back:

• Poor physical condition

• Weak, flabby stomach muscles

• Overweight

Note: Good physical condition in

general is important for

preventing strains, sprains,

and other injuries.


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Poor posture

Maintain the back in its

natural "S" shaped curve.

Avoid leaning forward

(unsupported) when you

sit or hunch over while

you're standing.


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Extra weight - remember the fulcrum /

lever principle?

• The more you weigh, the more stress it puts

on your back every time you bend over… on a

10:1 ratio.

• Stress - tense muscles are

more susceptible to strains

and spasms.


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Overdoing it - don't be afraid to say, "this is too heavy for me to lift alone.“

• It's important to recognize your own physical limitations and abilities.

When lifting use your:

• Legs

• Mind (know your limitations)

Use the proper lifting device for heavyloads.

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Know your company’s

lifting policy!


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COMMON CAUSES OF BACK INJURIES

Many back injuries cannot be attributed

to a single causal factor;

• In other words, they tend to be the result of cumulative

damage suffered over a long period of time.

However, certain actions,

motions, and movements

are more likely to cause

and contribute to back

injuries than others.


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Anytime you find yourself doing one of

these things, you should think:

DANGER! My back is at risk!

• Heavy lifting

...Especially

repetitive lifting

over a long

period of time...


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• Twisting at the waist while

lifting or holding a heavy

load.

…This frequently happens

when you twist your body

when carrying a load...


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• Reaching and lifting

... over your head, across

a table, or out the back of

a truck...


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• Lifting or carrying

objects with

awkward or

odd shapes


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• Working in awkward,

uncomfortable positions.

• Tasks that require you

to bend over for long

periods of time.


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• Sitting or standing too

long in one position

…Sitting can be very

hard on the lower back...


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• It is also possible to

injure your back

slipping or tripping.


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Some people suffer back pain because they sleep in a bad position, or because their mattress is too soft or does not provide enough support.


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HOW TO PREVENT BACK INJURIES

The best way to prevent back injuries is to

develop habits that reduce the strain

placed on the back.

• There are some basic things

you can do to help.


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Avoid lifting and bending whenever you can:

• Place objects up off the floor.

• If you can set something down on a table or other elevated surface instead of on the floor, do it - so you won't have to reach down to pick it up again.


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Raise or lower shelves.

The best zone for

lifting is between

your shoulders

and your waist.


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Use carts and dolly's to move objects, instead of carrying them yourself.

• Remember that it is better on your back to push carts than it is to pull them.

Use cranes, hoists, lift tables, and other lift-assist devices whenever you can.

• Do this first!


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USE PROPER LIFTING PROCEDURES

Follow these steps when lifting:

1. Take a balanced stance with your feet about a

shoulder-width apart. One foot

can be behind the object and

the other next to it.

2. Squat down to lift the object,

but keep your heels off the floor.

Get as close to the object

as you can.

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Bend Your KneesCAP Safety Meeting - Back Injury Prevention

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3. Use your palms (not just your fingers) to get a secure grip

on the load. Make sure you'll be able

to maintain a hold on the object

without switching your grip later.

4. Lift gradually (without jerking) using

your leg, abdominal, and buttock

muscles. Keep the load as close to

you as possible. Keep your chin

tucked in so as to keep a relatively

straight back and neck line.

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Hug The LoadCAP Safety Meeting - Back Injury Prevention

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5. Once you're standing, change

directions by pointing your feet

in the direction you want to go

and turning your whole body.

Avoid twisting at your waist while

carrying a load.

6. When you put a load down, use

these same guidelines in reverse.

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Avoid TwistingCAP Safety Meeting - Back Injury Prevention

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EXERCISE

Minimize back pain problems with exercise.

• Use recreational activities to exercise. Running

Walking

Bike riding

Swimming

• Before exercising, you

should warm up with slow

exercises.

• You should discuss an

exercise program with

a doctor.


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SIMPLE EXERCISE PROCEDURE

Stand with one foot in front of the other

and a normal curve in your lower-back,

mid-back, and neck.

Bend your elbows to 90 and place your

forearm(s) on the doorway wall(s).

Slowly shift your weight to your leading

leg until you feel a gentle stretch in the

chest muscles.

Hold 10 counts, then relax.

Do 10-15 repetitions to each side.

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Doorway


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BODY MANAGEMENT

Take measures to avoid injury.

• Stretch first

• Slow down

• Proper lifting techniques

• Rest your back

• Sleep on a firm mattress

• Get in shape


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BE SMART

Take care of your back and it will |

take care of you!


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CAP Safety Meetings Back Injury Prevention

STUDENT NAME:

Student Quiz QUIZ DATE:

STUDENT INSTRUCTIONS: Circle the letter representing the correct answer to each quiz question below. Sign and date this quiz sheet.

©2010 Copyright - PEC/Premier Safety Management, Inc. - All rights reserved. Page – 1

1. According to the Bureau of Labor.

A. More than one million workers suffer back injuries each year and back injuries account for one of every five workplace injuries or illness.

B. One-fourth of all compensation indemnity claims involve back injuries.

C. Back injuries are exceedingly painful and are difficult to heal.

D. All of the above. 2. You put stress on your back and spine every time you bend over, lift a heavy object or sit leaning forward.

A. True B. False

3. Contributing factors and your physical condition may contribute to your risk of injuring your back, some examples of these factors include.

A. Using cutting pliers.

B. Poor physical condition, weak, flabby stomach muscles and being overweight.

C. Not placing caution tape around work benches.

D. All of the above. 4. Many back injuries cannot be attributed to a single causal factor; in other words, they tend to be the result of

cumulative damage suffered over a long period of time.

A. True B. False

5. When lifting, you can twist at your waist as long as you tighten your stomach muscles.

A. True B. False

6. Examples of safe lifting practices used for preventing back injuries include.

A. Waking up early.

B. Using carts and dollies to move objects, instead of carrying them yourself, cranes, hoists, lift tables, and other lift-assist devices whenever you can.

C. Rubbing your back with back cream.

D. All of the above. 7. You can minimize back pain problems by using recreational activities to exercise such as running, walking,

bike riding and swimming.

A. True B. False

8. Slips, trips and falls can potentially injure your back. Practicing good housekeeping can help eliminate slips, trips and falls.

A. True B. False

9. Working in awkward, uncomfortable positions cannot cause back pain if you stretch when you wake up.

A. True B. False

10. You can reach and lift over your head as long as you are standing on solid ground.

A. True B. False


Revision: 01-2010

CAP Safety Meetings Back Injury Prevention

STUDENT NAME:

Student Quiz QUIZ DATE:

STUDENT INSTRUCTIONS: Circle the letter representing the correct answer to each quiz question below. Sign and date this quiz sheet.

©2010 Copyright - PEC/Premier Safety Management, Inc. - All rights reserved. Page – 2

STUDENT QUIZ – ANSWER KEY

1. D

2. A

3. B

4. A

5. B

6. B

7. A

8. A

9. B

10. B


Sign-In Sheet for Safe Operations Meeting

Date: Conducted By:

Means to Verify Understanding: □ Quiz □ Q & A - Group Discussion □ Hands On Demo

Safety Topic(s) Covered: Back Injury Prevention

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digits of SS #

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Documents

BACK INJURY PREVENTION - Reagan Equipment Companyreagansafety.com/TRAINING/PEC_Safety_Meetings/Back...When lifting use your: •Legs •Mind (know your limitations) Use the proper