NSCC Back Care and Safe Lifting Program Avoiding a Painful Back According to the Bureau of Labor Statistics (BLS), back injuries account for one of every five injuries and illnesses in the workplace. Eight out of every 10 people will suffer from back pain at some time in their lives. Eighty percent of these injuries occur to the lower back and are associated with manual materials handling tasks and 3 out of 4 occurred when the employee was lifting. BLS further states that re-aggravation of a previous injury almost always results from a new incident which involves the employee (i.e. slip, twist, trip, extended reach). Lifting-related injuries include sprains, strains, neural related, neuromuscular related injuries and/or bone related injuries. These injuries can affect any part of the body, but the majority occur to the lower back. The term best describing these ailments is idiopathic, which means without apparent cause. There is, however, a correlation between injury claims for low back pain and physical activities such as lifting, bending, twisting, pushing, pulling, etc. Cures remain unclear and back pain whether treated or untreated, can subside quickly or linger. Back pain can re-occur at anytime and once you have injured your back you are very likely to re-injure it at some point in the future. The bottom line is that YOU bear the responsibility for preventing back injury. The following tips can help you maintain a healthy back. If you are suffering from acute back pain, seek medical attention first!!!

The Five Leading Back Injury Factors Poor Posture Poor Physical Condition Improper Body Mechanics Incorrect Lifting Jobs That Require High Energy Be Willing to Change Your Posture Habits! Our bodies are designed to move, bend and flex - and our posture changes to fit the task. Static posture leads to discomfort and lower productivity. Be aware of your posture while working. As in life in general, moderation and balance are important considerations in care and maintenance of your back. You need the correct proportions of strength, flexibility, and overall quality of life to eliminate or minimize back injuries. You need to exercise, eat right, and stretch as often as possible to help prevent injuries, and to recover more quickly if injured. In addition, a reduction in stress levels can help to relieve the muscle tension that can contribute to injuries. Maintain a neutral posture When you assume a neutral posture, your body will find its natural balance. Adjust your work site to fit you before you begin the task. NEUTRAL POSTURES INCLUDE... Wrist posture -- keep wrists straight, not bent or twisted. Sitting posture, in general: Keep your head balanced naturally over your shoulders (not protruding in front of your body) Keep your shoulders relaxed, not hunched. Keep your forearms and thighs parallel to the floor with the knees slightly higher than the thighs to aid better circulation. Sit back in your chair for support (not on the front edge). Adjust the back of your chair for support. Settle your feet on the floor or footrest.

The spine’s basic functions Providing Support Protecting the Spinal Cord Providing Flexibility to Allow Bending and Rotating Get to Know Your Back! Your back is composed of vertebrae, discs, nerves and muscles. Vertebrae -- Vertebrae, (33 in number) are cylindrical bones which enclose the spinal cord, stacked vertically together, separated by discs to form the vertebral column or spine. The spine's basic functions include... 1.Providing support 2.Protecting the spinal cord 3.Providing flexibility to allow bending and rotation. When normally aligned, the spine forms 3 natural curves (cervical, thoracic, lumbar). Maintaining these natural curves keeps the spine in balance. Discs -- The discs (articular pads composed of dense fibro cartilage) lie between each vertebrae. Each disc contains a jelly-like center surrounded by rings of tough fibrous tissue. These discs act as "spinal shock absorbers" during activities such as sitting, standing, walking, lifting, etc. Nerves -- Nerves are a collection of fibers which carry electrical impulses throughout the body. The spinal cord stretches the length of the spine through the vertebral column. Smaller nerves branch out between each vertebrae to carry messages around the body. Muscles, Ligaments, Tendons/Ligaments --Muscles are tissues in the body which provide support and contract to produce movement. Ligaments are bands of fibrous tissue that connect bones or cartilage together - serving to support and strengthen joints. Tendons are fibrous cords of connective tissue which attach muscle to bone.

Safe Lifting Lever effect -- can magnify weight by factor of up to 10 (40 lbs.) (200 lbs.) 100 lbs. As you can see from this slide, the so called “lever effect” can magnify the weight of a load by as much as 10 times it’s weight. That’s why it’s important when lifting, walking with or laying a load down to keep your back straight, walk slowly and surely and avoid lifting a load over your head. Do not add the weight of your body to the load! 10 lbs. Maximum Safe Lifting Weight = 51lbs - 2 hours per day - variable conditions National Safety Council

Standing Posture Keep Your Spinal Column Aligned in Its Natural Curves Prop One Foot up on a Stool to Reduce Stress in Your Lower Back - rotate often . Sitting or standing too long in one position are one of the main causes of back injuries. While maintaining a standing posture for a long time, keep your spinal column aligned in its natural curves and prop one foot up on a stool to reduce stress in your lower back.

Sitting Posture Sit back in your chair for support with shoulders relaxed Keep head balanced over shoulders Keep wrists straight and forearms at a slight incline Thighs parallel to floor with knees slightly higher - feet firmly on floor or foot rest

Stretch often and shift positions Change (Shift) Your Posture Often Stretch Frequently Throughout the Day Keep Your Body Flexible (Not Rigid or Fixed) Don’t Force Your Body to Conform to Its Workspace Habitually poor posture will cause increased aches and pains. Listen to your body! Be careful! Feeling discomfort or pain is an indication that something is wrong! Heed the signs! Combinations of awkward posture, force, stress, repetitions, and insufficient rest periods are a set up for injury. Take more frequent "mini-breaks" particularly when working in awkward positions before you become fatigued. Become aware of mounting stresses, aches and pains.

Lift with common sense! Assess the situation Is the load big, bulky, heavy? Do you need help? Remember- no single technique will work in all circumstances Therefore... 1.Lift with common sense! 2.Remember - no single technique will work in all circumstances. 3.Be careful! Assess the situation and ask yourself these questions... Is the load big, bulky, heavy? - test it’s weight by lifting up on one corner.      Do you need to lift the item manually? - can you use a mechanical device - hand truck, dolly. Where are you moving the item from? Where does it have to go? What route do you have to follow? Do you need help? Avoid lifting materials that exceed 1/3 - 1/2 of your body weight - GET HELP.

The safe lifting zone The Safe Lifting Zone Is Between the Knees and Shoulders Below Knee Level? Bend With Your Knees and Lift With Your Legs Above Your Shoulders? Use a Stool, Ladder or better still - use a platform Is the load height located inside your "safe lifting zone"? The safe lifting zone is between your knees and shoulders. If the load is below knee level - bend your knees and lift with your legs. If the load is above your shoulders - use a stool or ladder or better still a platform. Even better yet, rearrange the contents on the shelves so that heavier and more frequently needed items are placed on the mid-level shelves. When moving an item from a hard-to-reach location, be sure to position yourself as close to the load as possible. Slide it out to get it closer, and be sure that you have adequate room for your hands and arms. Be aware of adjacent obstructions, on either side or above the load. If it is heavy - get help. Must you twist or stretch to get it? Readjust the load or your position before you lift. Get help!

Push - Don’t Pull! Pushing cart or load you will have more control and leverage Use both hands to control hand truck or cart If you must pull load, lean over it instead of leaning or arching backwards Can You Slide It Instead of Lifting It? Can you slide it instead of lifting it? Push don't pull - you'll have more control, greater leverage and it is easier and safer for your back. Use both hands to control the hand truck or push cart. If you must pull a load, lean over the load - do not lean (arch) backwards. Fasten the load to the equipment, so sudden stops or vibration don't jar it off.

Do you need equipment to help move the load Do you need equipment to help move the load? Must you twist or stretch to get at it? Use Proper Equipment - Hand Trucks - Forklifts - Dollies Readjust the Load or Your Position Before You Lift - Get Help! Do you need equipment (e.g. hand trucks, forklifts, dolly) to help move it? Many times the item you are moving could be moved with a piece of equipment - a dolly, a hand truck or a forklift. Consider using mechanical help wherever possible. If the item needs to be moved manually, and it is heavy or ungainly, ask for help. The weight, shape, size and position of a load are factors determining whether you can lift it safely or not.

Preparing to lift or move Have You Stretched Your Muscles or Warmed up Before Lifting? Are You Wearing Slip Resistant Shoes? Have You Cleared a Pathway Before You Move the Item? Have you stretched your muscles or warmed up before lifting? A few simple stretches before beginning to perform the task will warm up your muscles and increase your ease of movements. Stretch again to cool down and decrease potential stiffness after completing the task. Stretch periodically throughout the day. Are you wearing slip resistant shoes? Are you wearing gloves that give you a better grip? Have you cleared a pathway before you move the item?

When you lift…. Do Plant Your Feet Firmly- Get a Stable Base Bend at Your Knees- Not Your Waist Tighten Your Abdominal Muscles to Support Your Spine Get a Good Grip- Use Both Hands Facing the load, get firm footing. Keep your feet shoulder width apart for a stable base and point the toes slightly outward and one foot slightly ahead of the other. Bend your knees and squat. Don't bend at the waist. Keep "leverage" in mind at all times. Don't do more work than you have to.  Lifting while bent at the waist means you are not only lifting the weight of the load but also about 1/2 of your own body weight. Tighten stomach muscles. Abdominal muscles support your spine when you lift, offsetting the force of the load. Train muscle groups to work together.  Any type of abdominal exercise to tone muscles will also help. Conditioned stomach muscles can serve the same purpose as back belts to protect your back when lifting. Move the load close to your body and get a firm grip on it, using your hands - not just your fingertips. Make sure that this grip will hold and you will not have to change your grip later.

When you lift…. Do Keep the load close to your body Use your leg, abdominal and buttock muscles as you lift Keep your back and head upright, keep it in its natural posture Lift steadily and smoothly without jerking - breathe! Lift steadily using your leg, abdominal and buttock muscles. Let these muscles do the work, not your weaker back muscles. Lift smoothly; don’t jerk as you lift. Sudden movement and weight shifts can injure your back. Keep the load close. Don't hold the load away from your body. The closer it is to your spine, the less force it exerts on your back. Keep your back in alignment with your ears, shoulders and hips. Your nose and your toes should be facing the load when lifting.

When you lift…. Do Not Lift From the Floor Twist and Lift Lift With One Hand (Unbalanced) Lift Loads Across Obstacles Remember, the “lever effect” can magnify the weight of a load by as much as 10 times it’s weight so lifting from the floor with your waist and/or back bent can cause serious injury to your back. When moving an item from a hard-to-reach location, be sure to position yourself as close to the load as possible. Slide it out to get it closer, and be sure that you have adequate room for your hands and arms. Be aware of adjacent obstructions, on either side or above the load. Think about where the item will be placed once you've lifted it - will it be overhead? Under an overhang? In a narrow spot? Try to allow yourself as much room as possible to set the load down.

When you lift…. Do Not Lift While Reaching or Stretching Lift From an Uncomfortable Posture Don’t Fight to Recover a Dropped Object Don’t hold your breath while lifting Lifting loads from awkward body postures can cause back injury. If the load is above your shoulders - use a stool or ladder or better still a platform. If you drop a load while lifting it, do not attempt to recover it - this can often lead to serious back injury particularly if the load is a heavy one. Never lift anything unless you are sure you can do so safely. Get help when lifting awkward heavy objects.

Carrying the load… Hold the load close so you can see over it. Keep the load balanced. Avoid twisting the body Watch out for pinch points -- doorways, etc. Face the way you will be moving. Check your path from place to place - remove tripping hazards, protect openings, set up a “well wheel” or a “bucket and line” if you need to get materials up a ladder. Will there be doors that are closed? Ask someone to hold a door open or place a wedge under the door to hold it open. Once you get the load up, will you be able to see over the load, or will the load block your view?

Exercise for low back pain Keeps Body Flexible Helps Prevent Injury Do Not Overdo-- Follow Doctor’s Instruction Carefully As in life in general, moderation and balance are important considerations in care and maintenance of your back. You need the correct proportions of strength, flexibility, and overall quality of life to eliminate or minimize back injuries. You need to exercise, eat right, and stretch as often as possible to help prevent injuries, and to recover more quickly if injured. In addition, a reduction in stress levels can help to relieve the muscle tension that can contribute to injuries. If you are under the care of a physician for a previous back injury - follow your doctor’s instruction carefully.

Remember! Your Work Day Is One Third of Your Total Day Plan Your Tasks Carefully to Avoid a Painful Back Managing Your Back Is Your Responsibility Conclusion... Working safely means using COMMON SENSE in the workplace, monitoring ergonomics trends in the workplace, staying physically fit and making injury prevention a top priority. Remember your work day is one third of your total day. Plan your tasks carefully to avoid a painful back. Managing your back is your responsibility.