Structure of vertebral column - The BackboneStructure of vertebral column - The Backbone

The Forces InvolvedThe Forces InvolvedThe amount of force you place on your back The amount of force you place on your back

in lifting may surprise you!in lifting may surprise you!Think of your back as a lever.Think of your back as a lever.With the fulcrum With the fulcrum in the center, it onlyin the center, it only takes ten pounds of takes ten pounds of pressure to lift a ten pressure to lift a ten

pound object.pound object.

The Forces InvolvedThe Forces InvolvedIf you shift the fulcrum to one side, it takes much more If you shift the fulcrum to one side, it takes much more

force to lift the same object. Your waist acts like the force to lift the same object. Your waist acts like the fulcrum in a lever system, on a 10:1 ratio.fulcrum in a lever system, on a 10:1 ratio.

Lifting aLifting a

ten pound ten pound

object puts object puts

100 pounds 100 pounds

of pressure of pressure

on your on your

lower back. lower back.

The Forces InvolvedThe Forces InvolvedWhen you add in the When you add in the 105 pounds of the 105 pounds of the average human upper average human upper torso, you see that torso, you see that lifting a ten pound lifting a ten pound object actually puts object actually puts 1,150 pounds of 1,150 pounds of pressure on the pressure on the lower back.lower back.

The Forces InvolvedThe Forces InvolvedIf you were 25 poundsIf you were 25 pounds

overweight, it would addoverweight, it would add

an additional 250 poundsan additional 250 pounds

of pressure on your back of pressure on your back

every time you bend over.every time you bend over.

Common Causes of Back InjuriesCommon Causes of Back InjuriesAnytime you find yourself doing one of these Anytime you find yourself doing one of these

things, you should think: things, you should think: DANGER!DANGER! My back is at risk! My back is at risk!

Try to avoid heavy liftingTry to avoid heavy lifting . . Especially repetitive. . Especially repetitivelifting over a long periodlifting over a long periodof timeof time

Common Causes of Back InjuriesCommon Causes of Back InjuriesTwisting at theTwisting at the

waist while waist while

lifting or lifting or

holding a heavy holding a heavy

load . . . thisload . . . this

frequently happens frequently happens

when using a shovel.when using a shovel.

Common Causes of Back InjuriesCommon Causes of Back InjuriesReaching and lifting . . . Reaching and lifting . . .

over your head, across over your head, across

a table, or out the back a table, or out the back

of a truck . . . .of a truck . . . .

Common Causes of Back InjuriesCommon Causes of Back InjuriesLifting or carryingLifting or carrying

objects with awkwardobjects with awkward

or odd shapes . . . .or odd shapes . . . .

Common Causes of Back InjuriesCommon Causes of Back Injuries

Working in awkward, Working in awkward,

uncomfortable positions . . . uncomfortable positions . . .

Common Causes of Back InjuriesCommon Causes of Back InjuriesSitting or standingSitting or standing

too long in one too long in one

position . . . sittingposition . . . sitting

can be very hard can be very hard

on the lower back . . . .on the lower back . . . .

Common Causes of Back InjuriesCommon Causes of Back InjuriesIt is also possibleIt is also possible

to injure your to injure your

back slipping onback slipping on

a wet floor or ice . . .a wet floor or ice . . .

Prevent Back InjuriesPrevent Back Injuries Avoid lifting and bending whenever you can.Avoid lifting and bending whenever you can. Place objects up off the floor.Place objects up off the floor. Raise/lower shelves.Raise/lower shelves. Use carts and dolleys.Use carts and dolleys. Use cranes, hoists, lift tables, and other lift-assist Use cranes, hoists, lift tables, and other lift-assist

devices whenever you can.devices whenever you can. Test the weight of an object before lifting by Test the weight of an object before lifting by

picking up a corner.picking up a corner. Get help if it’s too heavy for you to lift it alone.Get help if it’s too heavy for you to lift it alone.

Prevent Back InjuriesPrevent Back Injuries Use proper lift procedures . . . Follow these Use proper lift procedures . . . Follow these

steps when lifting . . . .steps when lifting . . . .

– Take a balanced stance, feet shoulder-Take a balanced stance, feet shoulder-width apartwidth apart

– Squat down to lift, get as close as you Squat down to lift, get as close as you can.can.

Prevent Back InjuriesPrevent Back Injuries Get a secure grip, hug the load.Get a secure grip, hug the load.

Lift gradually using your legs, keep loadLift gradually using your legs, keep load

close to you, keep back and neck straight.close to you, keep back and neck straight.

Prevent Back InjuriesPrevent Back Injuries Once standing, change directions Once standing, change directions

by pointing your feet and turn your by pointing your feet and turn your whole body. Avoid twisting at your whole body. Avoid twisting at your waist.waist.

To put load down, use these To put load down, use these guidelines in reverseguidelines in reverse..

Things You Can DoThings You Can Do Minimize problems with your back by Minimize problems with your back by

exercises that tone the muscles in your exercises that tone the muscles in your back, hips and thighs.back, hips and thighs.

Before beginning any exercise Before beginning any exercise program, you should check with your program, you should check with your doctor doctor

Exercise!Exercise! Exercise regularly, every other day.Exercise regularly, every other day.

Warm up slowly . . . A brisk walk is a Warm up slowly . . . A brisk walk is a good way to warm upgood way to warm up

Inhale deeply before each repetition of Inhale deeply before each repetition of an exercise and exhale when an exercise and exhale when performing each repetition.performing each repetition.

Exercises To Help Your BackExercises To Help Your BackWall slides to strengthen Wall slides to strengthen your muscles . . . .your muscles . . . .

Stand with your backStand with your back against a wall, feet against a wall, feet shoulder-width apart.shoulder-width apart. Slide down into a crouchSlide down into a crouch with knees bent to 90 degrees.with knees bent to 90 degrees. Count to 5 and slide back upCount to 5 and slide back up the wall. Repeat 5 times.the wall. Repeat 5 times.

Exercises To Help Your BackExercises To Help Your BackLeg raises to strengthen back and hip muscles . . . Leg raises to strengthen back and hip muscles . . .

Lie on your stomach.Lie on your stomach.

Tighten muscles in one leg and raise leg from Tighten muscles in one leg and raise leg from floor.floor.

Hold for count of 10, and return leg to floor.Hold for count of 10, and return leg to floor.

Do the same with your other leg.Do the same with your other leg.

Repeat five times with each leg.Repeat five times with each leg.

Exercises To Help Your BackExercises To Help Your BackLeg raises to strengthen back and hip musclesLeg raises to strengthen back and hip muscles

Lie on back, arms at your sides. Lift one leg off Lie on back, arms at your sides. Lift one leg off floor and hold for count of ten. Do the same with floor and hold for count of ten. Do the same with the other leg. Repeat 5 times with each leg. If this the other leg. Repeat 5 times with each leg. If this is too difficult…is too difficult…

keep one knee bentkeep one knee bent

and the foot flat on and the foot flat on

the floor while raising the floor while raising

the other leg.the other leg.

Exercises To Help Your BackExercises To Help Your BackLeg raises while seated . . . Leg raises while seated . . . Sit upright, legs straight Sit upright, legs straight and extended at an angleand extended at an angle to floor. Lift one leg waistto floor. Lift one leg waist high. Slowly return to high. Slowly return to floor. Do the same with floor. Do the same with the other leg.the other leg.

Repeat 5 times withRepeat 5 times with each leg.each leg.

Exercises To Help Your BackExercises To Help Your BackPartial sit-up to strengthen stomach muscles . . . .Partial sit-up to strengthen stomach muscles . . . .

Lie on back, knees bent and feet flat on floor. Lie on back, knees bent and feet flat on floor. Slowly raise head and shoulders off floor and Slowly raise head and shoulders off floor and reach both hands toward your knees. Count to 10. reach both hands toward your knees. Count to 10. Repeat 5 times.Repeat 5 times.

Exercises To Help Your BackExercises To Help Your BackBack leg swing to strengthen hip and back Back leg swing to strengthen hip and back

muscles . . . .muscles . . . . Stand behind chair, handsStand behind chair, hands on chair. Lift one leg backon chair. Lift one leg back and up, keeping the kneeand up, keeping the knee straight. Return slowly. straight. Return slowly. Raise other leg and return.Raise other leg and return. Repeat 5 time with each leg.Repeat 5 time with each leg.

Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your Back

Lie on back, knees bent, feet flat on floor.Lie on back, knees bent, feet flat on floor. Raise knees toward chest.Raise knees toward chest. Place hands under knees & pull knees to chest. Place hands under knees & pull knees to chest. Do not raise head.Do not raise head. Do not straighten legsDo not straighten legs as you lower them.as you lower them. Start with 5 repetitions,Start with 5 repetitions, several time a day.several time a day.

Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your Back

Lie on stomach, hands under shoulders, elbows bent Lie on stomach, hands under shoulders, elbows bent and push up. Raise top half of body as high as and push up. Raise top half of body as high as possible. Keep hips and legs on floor. Hold for possible. Keep hips and legs on floor. Hold for one or two seconds. Repeat 10 times, several one or two seconds. Repeat 10 times, several times a day.times a day.

Exercises To Decrease the Strain Exercises To Decrease the Strain on Your Backon Your Back

Stand with feet apart.Stand with feet apart.

Place hands in small ofPlace hands in small of

back. Keep knees straight.back. Keep knees straight.

Bend backwards at waistBend backwards at waist

as far as possible and holdas far as possible and hold

for one or two seconds.for one or two seconds.

Repeat as needed.Repeat as needed.

LIFTING TECHNIQUES LIFTING TECHNIQUES REVIEWREVIEW

Stretch before the liftStretch before the lift Clear a pathwayClear a pathway Assess the WeightAssess the Weight Request help if neededRequest help if needed Take your timeTake your time Hold the object close to Hold the object close to

your bodyyour body Keep your head upKeep your head up

Keep the three natural Keep the three natural curves of the back alignedcurves of the back aligned

Bend at the kneesBend at the knees Tighten the abdominal Tighten the abdominal

musclesmuscles Lift with your legsLift with your legs Pivot your feet for Pivot your feet for

direction (Not Twistdirection (Not Twist