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Prevention of Back Prevention of Back Injuries Injuries
in Farmingin Farming
Why are farmers at Why are farmers at
greater risk?greater risk?
Lift heavy Lift heavy objectsobjects
Sit for long Sit for long periods of timeperiods of time
Operate heavy Operate heavy equipmentequipment
Use repetitive Use repetitive motionmotion
What are common What are common risk factors?risk factors?
OverweightOverweight Poor physical conditionPoor physical condition SmokingSmoking Improper lifting techniqueImproper lifting technique Poor posturePoor posture
What can I do to What can I do to reduce my risk of reduce my risk of back injury?back injury?
Maintain good posture!Maintain good posture! Don’t reach!Don’t reach! Resist slouching!Resist slouching! Distribute weight evenlyDistribute weight evenly Use a stoolUse a stool Use arm restsUse arm rests ““Tuck in” your buttocksTuck in” your buttocks
Conduct back Conduct back strengthening strengthening
ExercisesExercises Each of the following exercises Each of the following exercises
should be performed dailyshould be performed daily Hold each to the count of 5Hold each to the count of 5 Start out with 5 repetitions Start out with 5 repetitions
and work up to 40and work up to 40
Pelvic TiltPelvic Tilt
Pelvic TiltPelvic Tilt
Lie on floor with knees flexedLie on floor with knees flexed Force small of back against Force small of back against
floorfloor Tighten stomach musclesTighten stomach muscles
Partial Sit-upPartial Sit-up
Partial Sit-upPartial Sit-up
Maintain pelvic tiltMaintain pelvic tilt Flex kneesFlex knees Raise head and shoulders off Raise head and shoulders off
the floorthe floor Keeping elbows straightKeeping elbows straight Reach toward your kneesReach toward your knees
Back ExtensionBack Extension
Back ExtensionBack Extension Lie on stomachLie on stomach Place pillow under waist and Place pillow under waist and
rolled towel under foreheadrolled towel under forehead Place arms by sides, palms downPlace arms by sides, palms down Roll shoulders back by squeezing Roll shoulders back by squeezing
shoulder blades togethershoulder blades together Lift head and arms up about 1 Lift head and arms up about 1
inchinch Keep chin tuckedKeep chin tucked
Perfect your lifting Perfect your lifting techniquetechnique
Never lift anything Never lift anything above your elbowabove your elbow
Use a wide stance and Use a wide stance and bend the kneesbend the knees
Always lift with the Always lift with the kneesknees
Keep objects close to Keep objects close to your bodyyour body
Use helpful devicesUse helpful devices CartsCarts
WheelbarrowsWheelbarrows
WagonsWagons
LaddersLadders
Automate tasksAutomate tasks
Hitching Hitching devicesdevices
Automated feed Automated feed systemssystems
Self-unloading Self-unloading gravity boxesgravity boxes
Change positions Change positions frequentlyfrequently
Use a sit/stand stool when Use a sit/stand stool when standing for long periods of standing for long periods of timetime
Rotate tasksRotate tasks
Use steps Use steps with non-with non-slip material slip material to help to help mount and mount and dismount dismount farm farm machinerymachinery
Have adequate Have adequate support support in tractorsin tractors
Install independent suspensionInstall independent suspension Modify current seatingModify current seating
Ergonomically designedErgonomically designed Lumbar supportLumbar support Adjustable arm restAdjustable arm rest Thigh supportThigh support Distributes weight more evenlyDistributes weight more evenly
Use swivel seatingUse swivel seating
Modify sleeping Modify sleeping habitshabits
• Sleep on your back with Sleep on your back with knees elevated orknees elevated or
• Sleep on your side with knees Sleep on your side with knees and hips bentand hips bent
Use a Use a supportive supportive mattressmattress
Don’t use high Don’t use high pillowspillows
Never sleep on Never sleep on your stomachyour stomach
Points to Remember!Points to Remember! PosturePosture Weight controlWeight control ExerciseExercise Bend knees when liftingBend knees when lifting Keep knees higher than hipsKeep knees higher than hips Reduce stressReduce stress