Back Safety Training 80% of Americans will have a back injury that requires medical attention - PowerPoint Presentation

1. Back Safety Training

2. 80% of Americans will have a back injury that requires medical attentionBack injuries are the second most common cause of days away from work, next to the common coldInjured backs are often subject to reinjuryIn addition to missed work, there may be a lifetime of painWhy Do You Need To Know?

3. The back has many interactive partsVertebrae, spinal cord, and disksMuscles, ligaments, and tendonsInjured when torn, stretched, bruised, strained or cutWhy Back Injuries Occur

4. TwistingHeavy Lifting Reaching and Lifting Awkward PosturesCarrying and Lifting Sitting and StandingImproper ErgonomicsSlips, trips and fallsCauses of Back Injuries

5. The Forces InvolvedThe amount of force you place on your back inlifting may surprise you!Think of your back as a lever.With the fulcrum in the center, it only takes ten pounds of pressure to lift a ten pound object.

6. The Forces InvolvedIf you shift the fulcrum to one side, it takes much more forcetolift the same object. Your waist acts like the fulcrum in a leversystem, on a 10:1 ratio. Lifting a ten pound object puts 100 pounds of pressure on your lower back.

7. The Forces InvolvedWhen 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.

8. The Forces InvolvedIf you were 25 poundsoverweight, it would addan additional 250 poundsof pressure on your back every time you bend over.

9. Sitting or standing too long in one position. Sitting can be very hard on the lower back.For every one to two hours sitting, stand up and take a stretch. For every one to two hours standing, sit down or move around and stretch. Back Safety: Sitting and Standing

10. Avoid Lifting and Bending Whenever You CanAnytime you can spare your back the stress and strain of lifting and bending, do so! If you don't use your back like a lever, you avoid putting it under so much potentially damaging force. 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. 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. Use carts and dolleys to move objects, instead of carrying them yourself. Use cranes, hoists, lift cables, and other lift-assist devices whebever you can.How to Prevent Back Injuries

11. You can't always avoid lifting, but there are ways to reduce the amount of pressure placed on the back when you do so. By bending the knees, you keep your spine in a better alignment, and you essentially take away the lever principle forces. Instead of using your back like a crane, you allow your legs to do the work. 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. 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 and keeping the load as close to you as possible. Keep your chin tucked in so as to keep a relatively straight back and neck line. 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.How to Prevent Back Injuries

12. Also follow these lifting tips:Reduce the amount of weight lifted. If you're moving a bunch of books, better to load several small boxes than one extremely heavy load. Use handles and lifting straps. Get help if the shape is too awkward or the object is too heavy for you to lift and move by yourself! Safe Lifting Tips

13. Team LiftingDesignate a person to lead the liftLift at the same timeKeep the load levelUnload slowly together

14. It's important to know your body's limitations, and it's important to be aware of your body position at all times. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury. Stretch first - If you know that you're going to be doing work that might be hard on your back, take the time to stretch your muscles before starting, just like a professional athlete would do before a workout. This will help you avoid painful strains and sprains. Slow down - If you're doing a lot of heavy, repetitive lifting, take it slowly if you can. Allow yourself more recovery time between lifts, as well. Don't overdo it. Rest your back - Take frequent, short (micro) breaks. Stretch. If you've ever been working in an awkward position for a long time, then stood up and felt stiff and sore, you know you've been in that position too long, and your body is now protesting. Taking a one minute stretch break every now and then can help you avoid that. Sleep on a firm mattress. - Also, the best sleeping position for many people is either on the back with the knees slightly elevated (by a pillow), or on the side with knees slightly bent. Get in shape - Strengthen your stomach muscles, lose a little weight, increase your flexibility. Body Management

15. Maintaining a Healthy BackExercise - Outdoor After work, get off the couch, get outside, and get some exercise. For example: Go for a walk; Ride a bike; Jog; Swim; Play tennis, golf, or basketball. Remember to maintain good posture throughout your exercise session. If you have a history of back or other health problems, check with your doctor before starting any strenuous exercise program.

16. Maintaining a Healthy BackExercise – IndoorIf for some reason you can't get outside, the following indoor exercises will help you maintain a healthy back. Knee RaiseLie down on your back with your knees bent. Raise one knee at a time to your chest, and hold it for 30 seconds. Lower your foot to the floor, and raise the other knee. Repeat this exercise 6 times for each leg.

17. Maintaining a Healthy BackHalf Sit-upsLie down on your back with your knees bent. Put your arms on your chest. Raise your body 6 - 8 inches off the floor. Hold for 5 seconds, then relax. Repeat 6 times.

18. Maintaining a Healthy BackPartial SquatStarting at a standing position, balance yourself by holding onto a stationary object, such as the back of a chair. Bend your knees, and squat down about halfway to the floor. Hold this position for several seconds. Stand up. Repeat 6 times.

19. Maintaining a Healthy BackLeg Lifts Lie face down on the floor with your head resting on your folded arms. Lift your right leg up from your hip until you feel the muscles stretch. Inhale while lifting up your leg, and exhale while lowering your leg. Return to your starting position. Relax. Repeat the exercise with your left leg. Repeat 8 - 10 times for both legs.

20. Maintaining a Healthy BackEat Healthy Stay at a healthy weight.Being overweight puts extra strain on your back. Select foods that are good for you and help you to keep your weight down. Avoid foods that are high in fats and sugar. Foods that are high in fiber and low in salt are much better for you and your back.

21. Center for Disease Controlhttp://www.cdc.gov/Oklahoma State University http://ehs.okstate.edu/modules3/back/A3-back.htmOccupational Safety and Health Administration(OSHA) https://www.osha.gov/SLTC/etools/electricalcontractors/materials/heavy.htmlReferences