00 back safety

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Back Safety Back Safety (cont’d)(cont’d)

Purpose: Purpose: DiscussDiscuss

- Frequency- Frequency- Costs- Costs

Review and demonstrateReview and demonstrate- Preventive practices- Preventive practices- Preventive equipment- Preventive equipment

Back Safety Back Safety (cont’d)(cont’d)

Frequency:Frequency: An estimated 8 out of 10 will injure their An estimated 8 out of 10 will injure their

back in their lifetime.back in their lifetime. Once you’ve injured your back, you are Once you’ve injured your back, you are

33% more likely to injure it again.33% more likely to injure it again.Cost:Cost: 1/3 0f $$$ spent on work-related injuries 1/3 0f $$$ spent on work-related injuries

are for back injuries. are for back injuries.

Back Safety (cont’d)Back Safety (cont’d)

Preventive practices:Preventive practices: Proper postureProper posture Weight limitsWeight limits Proper lifting techniquesProper lifting techniques Role of dietRole of diet Stretching / strengthening exercises Stretching / strengthening exercises

Proper Spinal Curves Produce Proper Proper Spinal Curves Produce Proper Posture Resulting In ComfortPosture Resulting In Comfort

A normal spine is shaped as a double A normal spine is shaped as a double ‘S’ curve with two curves to the ‘S’ curve with two curves to the front and one to the back. These front and one to the back. These curves balance each other so that curves balance each other so that the head is supported on a pillar. If the head is supported on a pillar. If the curves are decreased (as in a the curves are decreased (as in a flat back), or increased (as in a flat back), or increased (as in a sway back), the spine becomes sway back), the spine becomes unbalanced. The muscles, unbalanced. The muscles, ligaments and joints have to work ligaments and joints have to work harder to support the head. harder to support the head. Tiredness and discomfort result.Tiredness and discomfort result.

Spine & Back MusclesSpine & Back Muscles

VertebraeVertebrae

Spinal Cord - LigamentsSpinal Cord - Ligaments

Unplanned ActUnplanned Act When confronted with When confronted with

sudden movement, muscles sudden movement, muscles may not have time to may not have time to contract enough to protect contract enough to protect the spinal joints. Also, the the spinal joints. Also, the contractions may not be contractions may not be coordinated, causing coordinated, causing damage to the muscles and damage to the muscles and even the ligaments if the even the ligaments if the force is sufficient. The force is sufficient. The same factors are at work, same factors are at work, with similar results, if you with similar results, if you slip and fall.slip and fall.

Back InjuriesBack Injuries Most back pain is due to injured muscles, ligaments, or Most back pain is due to injured muscles, ligaments, or

joints. Very few back problems are due to disc injuries.joints. Very few back problems are due to disc injuries. However, when a disc is However, when a disc is

strained beyond limits, the strained beyond limits, the outer casing can tear or outer casing can tear or rupture. The inner jelly-rupture. The inner jelly-like substance can then like substance can then seep out of the disc. If this seep out of the disc. If this material touches a spinal material touches a spinal nerve, pain will be felt in nerve, pain will be felt in the leg (sciatica).the leg (sciatica).

Most disc problems Most disc problems improve without surgery.improve without surgery.

Rest & Activities After Back InjuriesRest & Activities After Back InjuriesIf you are suffering from a strained back, take a hot bath If you are suffering from a strained back, take a hot bath

or shower followed by stretching exercises. If you have a or shower followed by stretching exercises. If you have a very sore back, bed rest may be appropriate for a few very sore back, bed rest may be appropriate for a few days - not weeks. Find the most comfortable position and days - not weeks. Find the most comfortable position and apply local heat for a maximum of 20 minutes at a time.apply local heat for a maximum of 20 minutes at a time.

When the pain starts to ease:When the pain starts to ease: Do some gentle stretching.Do some gentle stretching. Walk around the room.Walk around the room. Walk around the house.Walk around the house. Walk around the block.Walk around the block. Keep moving a little further every day.Keep moving a little further every day. Swim and exercise your back if you can.Swim and exercise your back if you can.

Back Safety (Cont’d)Back Safety (Cont’d)

Preventive equipment ( PPE )Preventive equipment ( PPE ) Back supports:Back supports:

1.1. Reduces the load to the lower backReduces the load to the lower back2.2. Increases the ability to lift efficientlyIncreases the ability to lift efficiently3.3. Is only effective if used in Is only effective if used in conjunction with proper lifting techniquesconjunction with proper lifting techniques

Back Safety Back Safety (Cont’d)(Cont’d)

PPE PPE (cont’d).(cont’d). Use other equipment whenever Use other equipment whenever

possible.possible.» Examples: dollies, wheeled carts, etc....Examples: dollies, wheeled carts, etc....

Use another person to help if the load is Use another person to help if the load is too heavy or awkward.too heavy or awkward.


Factors leading to back injury:Factors leading to back injury:

Inadequate exerciseInadequate exercise» ( 80% of low back pain )( 80% of low back pain )

Poor posture Poor posture

POOR POSTURE GOOD POSTURE POOR POOR POSTURE GOOD POSTURE POOR POSTUREPOSTURE


Maintaining proper posture:Maintaining proper posture:

SittingSitting

StandingStanding

Sleeping Sleeping

Sitting for Extended PeriodsSitting for Extended Periods Aches and pains can be a warning signal Aches and pains can be a warning signal

that muscles are tired. They have been held that muscles are tired. They have been held in one position for too long. By changing in one position for too long. By changing position the muscles can relax. It’s best to position the muscles can relax. It’s best to stretch in the opposite direction, or move, stretch in the opposite direction, or move, before aches and pains begin.before aches and pains begin.

Back Safety Back Safety ( Cont’d )( Cont’d ) Sitting:Sitting: Keep head directly over shouldersKeep head directly over shoulders Relax shouldersRelax shoulders Lower back should be supported by Lower back should be supported by

curve in chair-backcurve in chair-back Keep knees same level as hipsKeep knees same level as hips Sit close to work-stationSit close to work-station Avoid over-stretching Avoid over-stretching

Good Posture: SittingGood Posture: Sitting Poor posture in sitting is an occupational hazard for many of us. Many Poor posture in sitting is an occupational hazard for many of us. Many

chairs or seats cause the pelvis to tilt, flattening the lower back, causing chairs or seats cause the pelvis to tilt, flattening the lower back, causing pain and discomfort. A proper chair or even pillow will relieve this pain and discomfort. A proper chair or even pillow will relieve this strain.strain.

To sit correctly, the pelvis should be in a neutral To sit correctly, the pelvis should be in a neutral position. The spine should be supported along its position. The spine should be supported along its natural curve, causing the muscles to relax. The height natural curve, causing the muscles to relax. The height of the seat should place the knees level with or higher of the seat should place the knees level with or higher than the hips. than the hips.

Sitting produces a Sitting produces a greater load on the greater load on the lower back than lower back than standing or walking. standing or walking. Get up every once in a Get up every once in a while and stretch or while and stretch or walk around.walk around.

Back Safety Back Safety (Cont’d )(Cont’d )

Standing:Standing: Tuck in chinTuck in chin Relax shouldersRelax shoulders Keep feet 1 foot apart and distribute Keep feet 1 foot apart and distribute

weight evenlyweight evenly Place foot on stool to relieve stress on Place foot on stool to relieve stress on

the backthe back Move about whenever possible Move about whenever possible

Good Posture: StandingGood Posture: StandingYour back should not be made to stay in one position for too Your back should not be made to stay in one position for too

long. For relief, try any of the following:long. For relief, try any of the following: Raise and rest one foot on a block about 8 inches highRaise and rest one foot on a block about 8 inches high Crouch periodically to relax your backCrouch periodically to relax your back If you have been bending forward - stretch and bend backIf you have been bending forward - stretch and bend back If you have been standing in one place - If you have been standing in one place -

move your feetmove your feet


Sleeping:Sleeping: Use a firm mattressUse a firm mattress Use a thin, soft pillowUse a thin, soft pillow Avoid napping on a sofa or easy chairAvoid napping on a sofa or easy chair Get at least 8 hours of sleep / night Get at least 8 hours of sleep / night

Good Posture: Lying DownGood Posture: Lying Down Good sleeping postures are as important as standing or Good sleeping postures are as important as standing or

sitting postures. If lying on your back with your legs straight sitting postures. If lying on your back with your legs straight leads to low back pain, try bending your knees.leads to low back pain, try bending your knees.

Good Posture: SleepingGood Posture: Sleeping Lying on your side with hips and knees bent relieves swayback. Lying on your side with hips and knees bent relieves swayback.

One or both legs may be bent. If only the top leg is bent, a One or both legs may be bent. If only the top leg is bent, a pillow should be placed under the knee to prevent twisting.pillow should be placed under the knee to prevent twisting.

A GOOD MATTRESS:A GOOD MATTRESS: is one that allows you to sleep well and wake is one that allows you to sleep well and wake refreshed. For relief from a sore back, try sleeping on different refreshed. For relief from a sore back, try sleeping on different surfaces; Your mattress, a foam pad on the floor, or a waterbed.surfaces; Your mattress, a foam pad on the floor, or a waterbed.


Proper lifting techniques:Proper lifting techniques: Based on the following:Based on the following:

» 75 cm or 30” high75 cm or 30” high» 25 cm or 10” from body 25 cm or 10” from body


Recommended weight limit:Recommended weight limit:

» 23 kilograms 23 kilograms

Or Or » 51 pounds 51 pounds

– Note: based on average person (5’8” 180 lbs)Note: based on average person (5’8” 180 lbs)


To lift safely:To lift safely: Keep feet at least 1 foot, or 30 cm apart Keep feet at least 1 foot, or 30 cm apart

to provide a stable baseto provide a stable base Bend the kneesBend the knees Use a firm hold on objectUse a firm hold on object Tighten abdominal musclesTighten abdominal muscles


To lift safely:To lift safely: Lift with legsLift with legs Keep item close to bodyKeep item close to body Keep back straight as you liftKeep back straight as you lift Turn by pivoting feet, not by twisting the Turn by pivoting feet, not by twisting the

trunk trunk

Proper Lifting TechniqueProper Lifting Technique


Other things to consider:Other things to consider: Most injuries occur when you are in a Most injuries occur when you are in a

hurry.hurry. Evaluate each situation - if you need Evaluate each situation - if you need

help, get someone.help, get someone. When lifting with another person, When lifting with another person,

synchronize your efforts.synchronize your efforts. Push an item, rather than pull or carry it. Push an item, rather than pull or carry it.

Proper Lifting & Work Proper Lifting & Work TechniquesTechniques

The Role of Proper DietThe Role of Proper Dietin Injury Preventionin Injury Prevention


Diet: Diet: Drinking 6-8 glasses of water a day:Drinking 6-8 glasses of water a day:

1)1) Keeps the body tissues flexibleKeeps the body tissues flexible2)2) Reduces chances of a tearing type injuryReduces chances of a tearing type injury3)3) Helps prevent stiffnessHelps prevent stiffness

Eat a well-balanced dietEat a well-balanced diet Decrease intake of caffeine Decrease intake of caffeine


Stretching exercises:Stretching exercises:

» 80% of on-the-job injuries occur in the first 80% of on-the-job injuries occur in the first two hours of a shift two hours of a shift

Stretching Exercise 1.Stretching Exercise 1.

Pelvic tilt.Pelvic tilt. Lie on your back with your knees bent, feet flat on Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Tighten your stomach the floor and arms at your sides. Tighten your stomach muscles and flatten the small of your back against the floor muscles and flatten the small of your back against the floor without pushing down on your feet. Hold for five seconds, without pushing down on your feet. Hold for five seconds, then slowly relax.then slowly relax.


Knee to shoulder. Knee to shoulder. Starting in the same position as the pelvic Starting in the same position as the pelvic tilt, grasp your right knee and gently pull toward your right tilt, grasp your right knee and gently pull toward your right shoulder. Hold for 5 seconds. Return to starting position shoulder. Hold for 5 seconds. Return to starting position and repeat with the left leg. Alternate legs.and repeat with the left leg. Alternate legs.


Double knee to chest. Double knee to chest. Starting in the same position as in the Starting in the same position as in the pelvic tilt, use your hands to pull your right leg close to your pelvic tilt, use your hands to pull your right leg close to your chest. Then pull the left leg even with the right. Grasp both chest. Then pull the left leg even with the right. Grasp both knees and pull them towards your shoulders. Hold for 5 knees and pull them towards your shoulders. Hold for 5 seconds. Let the knees return to arm’s length and repeat.seconds. Let the knees return to arm’s length and repeat.


Hump and hollow.Hump and hollow. On your hands and knees, relax your On your hands and knees, relax your abdomen and let your back sag downward. Then hump your abdomen and let your back sag downward. Then hump your back. Repeat.back. Repeat.


Trunk flexion, prone. Trunk flexion, prone. Starting on your hands and knees, Starting on your hands and knees, tuck your chin and arch your back upward. Then slowly sit tuck your chin and arch your back upward. Then slowly sit back on your heels while letting your shoulders drop. Hold back on your heels while letting your shoulders drop. Hold for 5 seconds. Return to the starting position, keeping for 5 seconds. Return to the starting position, keeping stomach tight and back arched. Repeat.stomach tight and back arched. Repeat.


Trunk extension, prone.Trunk extension, prone. Lie on your stomach, push up with Lie on your stomach, push up with your arms. Keep your hands on the floor. Let your stomach your arms. Keep your hands on the floor. Let your stomach muscles relax and your back sag. Do not force yourself into muscles relax and your back sag. Do not force yourself into extension. Hold for 5 seconds. Return to the starting extension. Hold for 5 seconds. Return to the starting position. Repeat.position. Repeat.


Trunk flexion, seated. Trunk flexion, seated. Sitting near the edge of a chair; Feet Sitting near the edge of a chair; Feet securely on the floor or stool, spread knees apart and let securely on the floor or stool, spread knees apart and let your arms fall between your knees. Be sure the chair will your arms fall between your knees. Be sure the chair will not slip backward or tip. Tuck your chin and slowly curl not slip backward or tip. Tuck your chin and slowly curl your head, then your trunk, downward. Relax. Uncurl slowly your head, then your trunk, downward. Relax. Uncurl slowly into upright position, raising your head last. Repeat.into upright position, raising your head last. Repeat.


Upper back stretch; Upper back stretch; Relieves back aches caused by muscle Relieves back aches caused by muscle tension. Put your fingers on your shoulders and attempt to tension. Put your fingers on your shoulders and attempt to bring your elbows together. When you feel a stretching bring your elbows together. When you feel a stretching across your upper back, return to the starting position, then across your upper back, return to the starting position, then bring your elbows back, squeezing your shoulder blades bring your elbows back, squeezing your shoulder blades together. together.

Partial Sit-Up. Partial Sit-Up. Do the pelvic tilt. While holding this position, Do the pelvic tilt. While holding this position, curl your head and shoulders up and forward until your curl your head and shoulders up and forward until your shoulder blade is off the floor. (Don’t lead with your chin. shoulder blade is off the floor. (Don’t lead with your chin. Keep it tucked in.) Hold briefly. Return slowly to starting Keep it tucked in.) Hold briefly. Return slowly to starting position. Repeat.position. Repeat.


THE ENDTHE END

Take Care of Your Take Care of Your BackBack ..

&&Enjoy LifeEnjoy Life

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