Back Care/Ergonomics Rich Lobdell 4/4/2019 High Plains Power

Introduction Ergonomics 350,000 lost time back injuries each year Human engineering Humans interacting effectively and safely with surroundings 350,000 lost time back injuries each year 100 million lost workdays per year Almost 350,000 back injuries require time away from work each year 100 million lost workdays per year 91 million dollars in health care per year 4/4/2019 High Plains Power

Agenda Facts about back pain Proper lifting Sitting position Lying position Standing position Exercises to strengthen our backs 4/4/2019 High Plains Power

Overview OSHA considers back problems the number one problem in the workplace Painful Expensive to diagnose Expensive to treat Recurring Frequently long term or lifetime disability 4/4/2019 High Plains Power

Facts about Back Pain… Back pain is still a mystery Often X-rays reveal nothing No clear physiological cause Some people with bulging or herniated discs have no pain 90% of us will have a disabling episode Difficult to predict Strength, fitness and back x-rays are not good predictors. One study found that the most reliable predictors were 1. Whether the person has had back pain before 2. Whether the person smokes 4/4/2019 High Plains Power

Facts about Back Pain… Job characteristics are predictors of back pain Heavy or frequent lifting Prolonged sitting or standing Back belts are not proven to help prevent back pain Stand up straight! Sit up straight! Stand up / sit up straight – probably not the best advice. We need the S curve in our backs Just a bit of a slouch in the seated position is best. Scooch buttocks just a bit away from the lumbar support. 4/4/2019 High Plains Power

Does your job require extended periods of sitting or standing? Change position Take a walk-about Take frequent breaks Stretch 4/4/2019 High Plains Power

Lifting Lift once/Lift twice Mental lift Ask yourself How heavy? How far? Awkward? Help? Hand cart? Unobstructed path? 4/4/2019 High Plains Power

Physical Lift Make sure you have an unobstructed path to your destination Face the lift Back straight Bend your knees Use your legs 4/4/2019 High Plains Power

Carrying a load Keep the load close to your body Can you see? Turn with your feet Avoid twisting your back 4/4/2019 High Plains Power

Setting the load Face the landing zone Keep your back straight Bend your knees Use your legs 4/4/2019 High Plains Power

Sitting Position… Upright posture Torso and neck vertical Thighs horizontal Lower legs vertical Torso and thighs at 90° Lumbar support 4/4/2019 High Plains Power

Sitting Position… Declined posture Torso and neck vertical Thighs inclined Buttocks higher than knees Lower legs vertical Torso and thighs >90 Lumbar support 4/4/2019 High Plains Power

Sitting Position… Reclined posture Torso and neck reclined Thighs horizontal Lower legs vertical Torso and thighs between 100º and 120º Lumbar support 4/4/2019 High Plains Power

Sitting Position Regardless of your preferred seated position: Lumbar support Vary your position Take breaks Get up and move around 4/4/2019 High Plains Power

Lying Have a good firm mattress Sleep on your side with knees bent No saggy mattress allowed Sleep on your side with knees bent Sleep on your back Avoid sleeping on your stomach Especially with your head on a stack of pillows 4/4/2019 High Plains Power

Standing Work station should be high enough to: Elevate one foot Allow you to stand up straight Perform work with elbows at ~90º Elevate one foot Change position often Good pair of work shoes Padded mat 4/4/2019 High Plains Power

Best Defense Against Back Problems Diet and Exercise Walk or jog Crunches Stretches Don’t over-do Avoid awkward twisting motions 4/4/2019 High Plains Power

Summary Don’t take back health for granted HPP has no bell tower 4/4/2019 High Plains Power

Where to Get More Information Many sources online National Safety Council Home Safety Council OSHA 4/4/2019 High Plains Power