Safe LiftingAndBack Injury Prevention

Member Name

October, 2009

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What You Need to Know About

Safe Lifting & Back Injury Prevention in Less Than 30 Minutes

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Training Objectives

Scope of Back Injury Problem

Risk Factors – the whole story

Ergonomics

Simple body “mechanics” principles for safe lifting

Stretching and Warm-up

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Problem is Huge …..…not to mention painful

• 80 % of population will experience severe back pain

• 25-40% of injury frequency

• 40- 60% of workers compensation costs

• Billion and billions of $$

• Causation is complex and multi-faceted

• #1 Cause and Cost of Injury for FSRM Members

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Job Risk Factors Weight of the object lifted, pushed, pulled…

Location of person in relation to lift

Frequency and Duration

Rest and recovery periods

Load stability and shape

Workplace layout and equipment

Training

Environmental factors

How work is organized

Available lift assists

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Personal Risk Factors

Age - strength/endurance decrease

Body shape - tall vs.. short

Stress/distractions on and off the job

Lifestyle - habits, hobbies, health, diet

Gender - differences

Impact load on back – e.g. jumping off tailgate, ramp, truck cab and lift truck

Lifting techniques utilized

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The Living Machine

Most work habits develop at an age when our bodies are virtually indestructible (or so we sometimes believe)!

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Sleeping

Driving

Work

Child Care

House Work

Watching ESPN

“It is not just about how you use your body while

working, but all day long!”

Typical 24 HoursThe Living Machine -

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Pain is a great motivator

What can you do?

• Ergonomics

• Body Mechanics (Choices)

• Stretching & Warm-up

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Ergonomics

Ergonomics is about fitting jobs to the people who work them.

The goal of ergonomics is to:– Reduce Injuries– Get More Done with Less Effort– Get it Done Right the First Time

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Applying Ergonomics

Think about ways to reduce the risks associated with:– Repetition– High Force– Awkward Postures– Distance– Vibration, Heat, Cold

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Lifts: Which load is heavier?

20 lbs.

LEAD20 lbs.

h

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In order to hold a 20-lb weight at about 8 inches from your spine, you must exert a counteracting force of 80 lbs.

Lifts

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When lifting loads in work situations, you often need to extend your arms and slightly bend forward. The body center of gravity shifts forward and some of the weight of your upper body must also be taken into account. For example, in order to support a 20-lb weight at 20 inches from the spine while leading forward, the counteracting force must be equal roughly to 400 lbs.

Lifts

F1

F2

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What is obvious from this picture?• Force• Distance• F x D = ?

Key Point

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For every action there is… When muscles contract to cause

movement there is an opposite muscles that counters that motion to keep the body in balance.

Not all muscles react at the same speed.

Key: Avoid fast, jerky, motions – move smoothly.

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If you remember anything, remember...1. Force x Distance!!!

• Reduce the distance• To the center of gravity of object• Get close to the load, hug it• Turn object up on shortest dimension• Avoid above shoulder lift• Avoid below knee• Maintain neutral posture• Avoid twisting, move your feet

• Reduce the force• Know your lift limits; test load• Get help• Use mechanical assist devices• Lift slowly (Force = MA, Newton’s Laws)

2. Slow your motions3. Drink more water!!!4. Breathe while lifting, don’t hold breath!

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Pay Attention to How You Use Your Body...

...Because it is paying attention to how you use it!

...Because it is paying attention to how you use it!

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Everyone has some inclination for ergonomics.

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Body Mechanics, it’s not about right or wrong...

…it’s about better!…it’s about better!

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Body Mechanics Principles

Keep it Close!

Power Positions!

Staggered Stance!

Feet First?

Build A Bridge!

Prepare and Compensate!

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Keep it Close!

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The Power Positions Arms

Legs

Back

Lifts performed between waist and chest level promotes effective use of these muscles.

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Staggered Stance Wide base of support

Feet apart

Diagonal Foot position

Normal Stance

Lifting Stance

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440 lbs

Feet First Lead with your feet

Not with your head

549 lbs

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Build a Bridge Avoid standing or lifting while bent forward

If you must, then build a bridge– For one-handed activities or lifts

Place the other hand on a steady object or your own knee to take your own body weight out of the lift

– For two-handed activities or lifts Stagger your stance placing one foot forward of the

other to place support under your body weight

Be aware of “invisible” lifts (head, body, twists)

Eliminate the weight of the upper body from the lift

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Prepare and Compensate:When Standing!

Get a foot up

Bend knees

Staggered stance

Where else do you commonly see foot rails?

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Your head weighs 10-12 pounds.

Head forward posture puts up to three times more force on the base of your neck.

Headaches are associated with this posture.

Prepare and Compensate:Watch your Head!

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Prepare and Compensation:Pull and Push

Pushing is easier!

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In most industries how In most industries how do you determine if a do you determine if a lift is a one person or lift is a one person or

two person lift?two person lift?

Prepare and Compensation:Get help when needed!

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You let one person lift it...

…and if he gets hurt, it’s a two person lift!

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See It

Think It

Do It– Keep it Close– Power Positions– Staggered Stance– Build a Bridge– Prepare and Compensate

Lifting Principles

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On What Date Did You Lose Your Flexibility?

It did not happen on a specific date.

You lost it gradually over time.

Be patient. It will take time to regain it.

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Prepare and CompensateStretching and Warm-up

Why do animals stretch?

Why do athletes stretch?

Why don’t most people stretch?

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Why Do Animals Stretch?

Their bodies says stretch and they stretch.

Your body says stretch and you have a debate.

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Why Do Athletes Stretch?

Enhances safety.– To warm muscles and increase ease of

movement– Stretching decreases muscle fatigue

after the game

Enhances performance.– To increase blood flow to working

muscles

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Why Don’t Most People Stretch?

Not accepted behavior – “I look silly” or “not cool”

Environment not conducive – “no time”

Does not always feel good in beginning.

Previous injuries

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Why Does Stretching Help?

It allows your body to breathe!– When muscles fatigue they need oxygen.– Stretching provides it!– Increase blood flow which improves oxygen

exchanges– Increased blood flow promotes healing

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Warming-up and Stretching

Warm-up– Warm muscle is easier to stretch than cold muscle– Warming allows your muscle to take full advantage of

your existing flexibility

Stretching– Opens pathway for blood & oxygen– Helps muscle recover from activity– Speeds up removal of toxins from working muscle

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Back Safety is about choices

Ergonomics

Body Mechanics

Stretching

What do you choose?What do you choose?

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