Back Injury Prevention

Why These Guidelines Are Vital To Your Safety Back injuries can affect any industry, any company, or any person and their family. Besides the pain and suffering, and time spent away from work, the associated costs and added stresses on your family can be a huge burden. Eight out of ten workers will suffer some kind of disabling back injury during their lifetime.

How the Back Works To understand how back injuries can occur, you need to know how the back works. The back is made up of 33 bones called vertebrae that surround and protect the spinal cord. The vertebrae have bony structures called facet joints that link together and guide, direct, and limit movement.

How the Back Works A series of ligaments keep the facet joints in place. Ligaments are very strong bands of tissue that attach bones together. These vertebrae are separated by round discs that are filled with a thick jelly-like substance. The discs act as shock absorbers between the vertebrae.

How the Back Works The back has a 360 degree range of motion, but cannot bend sharply without damage. The stomach and the muscles keep the spinal column in place and the back strong. The back is the foundation for the entire body. The back operates at a 10-to-1 ratio, with the waist as the fulcrum point.

How the Back Works Muscles in the back and front of the body allow you to bend (front, back, and sideways) and lift.The extensors in the center of the back are composed of many small muscles that, together, allow you to straighten up and lift objects.

How the Back Works The average adult’s upper body weighs 105 lbs. Bending at the waist to perform something as routine as tying a pair of shoes can put an extra 1,050 lbs. of pressure on the lower back (105 lbs. X 10 = 1,050 lbs.).

How the Back Works What this means is when you bend at the waist, the actual amount of weight is magnified 10 times on the lower back. What most people forget is the actual amount of weight includes the weight of your upper body.

Risk Factors Most back injuries are caused by cumulative trauma - a series of small incidents that occur over time - rather than a sudden incident, such as a fall or a heavy lift. Since it must be both flexible and stable, the back is vulnerable to injury through misuse.

Risk Factors Contributing Factors Certain factors can contribute to your risk of experiencing a back injury. They include… posture improper lifting twisting & bending physical condition trauma overuse

Risk Factors Effects of Injuries While the actual physical effects of a back injury can be very painful, they are not the only consequences you may feel. Other effects include:

Risk Factors Time spent away from work Disability Inability to perform normal tasks Surgery and/or physical therapy Medical bills and more

Common Injuries Some of the most common types of back injuries include: Muscle Spasm A muscle spasm is a sudden, involuntary tensing up of the muscle until it becomes a hard lump. This is often called a muscle cramp or a “charley horse.” A muscle spasm can occur due to stress from overworking the muscles or tension.

Common Injuries Torn or Strained Ligaments & Muscles A severe incident, like excessive lifting or a sudden impact, can cause a muscle or ligament to become stretched or torn. This can cause acute pain that normally heals within a few days or weeks. Muscles and ligaments are more prone to injury when they grow weak through inactivity.

Common Injuries Bulging or Herniated Disc A bulging or herniated disc can be caused by the wear and tear or aging of the disc. As the disc bulges under stress, it puts pressure on the nearby nerves and spinal cord. If the disc walls deteriorate further, a herniated disc can occur. A herniated disc is sometimes referred to as a “slipped disc” or a “ruptured disc.”

Common Injuries Bulging or Herniated Disc The disc does not slip out of place. Rather, a herniated disc occurs when the disc ruptures and the jelly-like center is released, placing pressure on the nearby nerves. When a disc becomes torn, the damage is permanent and requires surgery.

Posture Correct posture is another important preventive step in the elimination of musculoskeletal disorders. Correct posture can be achieved whether standing or sitting. The best posture is one that is balanced and maintains the natural “S” curve of the spine.

Posture Proper posture when sitting includes... Maintaining the natural curve of the spine Back supported against the back of the chair or lumbar support Feet on the floor Knees slightly higher than the hips.

Posture Posture and activities that cause additional stress and fatigue to the back should be avoided when sitting. They include …

Posture Slouching Forward This puts additional stress on the back and causes the ligaments and not the muscles to do all the work. Twisting and Bending Move your whole body instead of just the back to reach objects out of lower drawers or off the floor. Prolonged Sitting in One Position This can build up static fatigue.

Lifting Proper Lifting The first rule of lifting is think before you lift. If a load is too heavy or awkward, get mechanical or physical help. Stand close to the load with your feet wide enough apart and staggered to keep your balance.

Lifting Proper Lifting Keep your stomach muscles tight, and your back straight while bending at the knees. Grab the load firmly on opposite sides and lift slowly, keeping the load close to your body.

Lifting Four out of five injuries associated with handling materials in the workplace are to the lower back. And three out of four back injuries happen while lifting. When you lift correctly, your risk of back injury is greatly reduced. Lifting Factors to Consider There are four factors that affect a lift:

Lifting How much energy is required to move the object? This is directly related to the object’s weight. By using mechanical help or breaking the load up into smaller loads, you can reduce the force needed to lift it. Force:

Lifting Repetition: How many times lifting must occur in a given period of time. The more times you need to lift, the more stress you place on the back. Duration: How long it takes. The longer you need to hold or carry the load, the more stress you place on the back.

Lifting Posture: The body position of the person lifting the object. Proper posture while lifting prevents back injury. Each of these factors influences the lift. If you can reduce the first three items and focus on proper posture, your risk of an injury is reduced.

Physical Condition Good physical condition is one of the best forms of prevention for Musculoskeletal Disorders. Being overweight, especially with a large potbelly, puts more strain on the lower back. In addition to being overweight, lack of proper exercise causes your back and stomach muscles to lose their strength and flexibility.

Stretches Shoulder Roll The shoulder roll is for the muscles in your upper back. Keeping your feet flat on the floor and your upper body stable, raise your shoulders up and then back. Roll them slowly in this direction. Repeat 3 or 4 times. Then reverse direction and repeat for 3 or 4 times.

Stretches The Hug The hug works on the muscles in your mid-back. Slowly push your elbows straight back behind you. Then bring them forward across your body and try to touch them, wrapping your arms as though you are hugging yourself. It’s important not to rock or bounce. Repeat 3 or 4 times.

Stretches Knees to Chest Lie on your back with your knees bent and feet flat on the floor. Bring your knees toward your chest. Place your hands behind your knees and gently pull the knees closer to your chest. Keep your head down. Hold for five seconds, then release your knees and place your feet flat on the floor in the starting position. Repeat this 4 times.

Stretches Backward Bend This works the muscles of the neck, shoulders, and trunk. Stand with your feet shoulder-width apart. Place your hands on the back of your hips. Gently arch your body backwards so you are looking at the ceiling. Slowly straighten up.

Exercises Half Sit-Up Lie flat on your back. Make the back as flat as possible by tightening the abdominal muscles. Bend your knees, keeping your feet flat on the floor and your heels as close as possible to your buttocks. Extend your arms in front of you.

Exercises Knees to Chest Lie flat on your back. Bring your left knee up toward your chest, and then your right knee. Place your hands behind your knees and pull your knees close, toward your chest. Hold for five seconds. Release your hands, straighten your left leg, and lower it to the floor. Then your right leg.

Exercises Airplane Lie on your stomach, arms extended at shoulder level and elbows bent at a 45 degree angle. Take a deep breath and raise your arms while breathing out. Hold for five seconds. Lower your head and shoulders to the floor and relax.

Exercises Lie on your stomach, face down, palms down and about four inches beyond your head. Supporting your weight on your hands, slowly raise your head and shoulders as far as you can. Hold for five seconds. Lower your body to the floor. Prone Press Up

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