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BACK INJURY PREVENTION
The
following safety module is intended to be used as a refresher safety awareness session and
is in no way to be used as a substitute for job training nor proper equipment use.
Your backbone is made up of 24 individual bones called vertebrae that are stacked on
top of one another. Your vertebrae are separated by soft discs of cartilage that perform
as shock absorbers for your vertebrae, and also help your back to bend, twist and move
around. Most of the support to your spine is maintained by your stomach muscles, as well
as the many muscles and ligaments that run up and down the length of your back.
 PREVENTION IS
THE BEST MEDICINE
Preventing a back injury is much easier than repairing one. Because your back is
critically important to your ability to walk, sit, stand, and run, it's important to take
care of it. Most back pain arises from using your back improperly, so learning a few basic
rules about lifting, posture and proper exercise can help keep your back in good shape.
EXERCISE TO
STRENGTHEN YOUR BACK AND REDUCE STRESS
Having strong back and stomach muscles is important in order to ease the work your back is
put through each day. By doing simple back-toning exercises, you not only strengthen your
back but also reduce stress and improve your appearance, too! Check with your doctor as to
the best exercises for you.
LOSE WEIGHT
Pot bellies and being overweight exerts extra force on back and stomach muscles. Your back
tries to support the weight out in front by swaying backwards causing excess strain on the
lower back muscles. By losing weight, you can reduce strain and pain in your back. Check
with your doctor for the most sensible diet plan for you.
MAINTAIN GOOD
POSTURE
You can prevent many back pains by learning to sit, stand and lift items correctly. When
you sit down, don't slouch. Slouching makes the back ligaments, not the muscles, stretch
and hurt, thus putting pressure on the vertebrae. The best way to sit is straight, with
your back against the back of the chair with your feet flat on the floor and your knees
slightly higher than your hips. Learn to stand tall with your head up and shoulders back.
MAINTAIN GOOD
POSTURE WHILE YOU SLEEP AND DRIVE
Sleep on a firm mattress or place plywood between your box springs and mattress for good
back support. If your mattress is too soft it could result in a back sprain or sway back.
Sleep on your side with your knees bent or on your back with a pillow under your knees for
support. Drive with your back straight against the seat and close enough to the wheel so
your knees are bent and are slightly higher than your hips.
PLAN YOUR LIFT
Lifting objects is often a mindless task, and unfortunately, many people perform their
lift incorrectly resulting in unnecessary strain on their back and surrounding muscles. In
order to lift correctly and reduce strain on your back, it's important to plan your lift
in advance. This means to think about the weight of the object you will be moving and the
distance you will be moving it. Is it bulky? Will you need help? Do you see any hazards
that can be eliminated? Think about this whenever you do any lifting.
POSITION
YOURSELF CORRECTLY IN FRONT OF THE LOAD
Once you have planned your lift, the next important step is to align yourself correctly in
front of the load with your feet straddling the load - one foot slightly in front of the
other for balance. Slowly squat down by bending your knees, not your back and stomach.
Using both hands, firmly grab the load and bring it as close to your body as you can. This
will help distribute the weight of the load over your feet and make the move easier.
LIFT WITH YOUR
LEGS, NOT YOUR BACK
Once the load is close to your body, slowly straighten out your legs until you are
standing upright. Make sure the load isn't blocking your vision as you begin to walk
slowly to your destination. If you need to turn to the side, turn by moving your feet
around and not by twisting at your stomach.
SET THE LOAD
DOWN CORRECTLY
Once you have reached your destination, it's equally important that the load is set down
correctly. By reversing the above lifting procedures you can reduce the strain on your
back and stomach muscles. If you set your load on the ground, squat down by bending your
knees and position the load out in front of you. If the load is set down at table height,
set the load down slowly and maintain your contact with it until you are sure the load is
secure and will not fall when you leave.
GET HELP, IF
NEEDED
If the load is too heavy, bulky or awkward for you to lift alone, find a friend to help
you carry it. If no one is available, is it possible to break the load into two smaller
loads? Or, can you locate a cart or dolly to help you move it? Look for simple solutions
to help make the move easier on you and your back. |
