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

2. 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

3. Agenda Facts about back pain Proper lifting Sitting position
Lying position
Standing position
Exercises to strengthen our backs
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High Plains Power

4. 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
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High Plains Power

5. 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
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High Plains Power

6. 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.
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High Plains Power

7. Does your job require extended periods of sitting or standing?
Change position
Take a walk-about
Take frequent breaks
Stretch
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8. Lifting Lift once/Lift twice Mental lift Ask yourself How heavy?
How far?
Awkward?
Help?
Hand cart?
Unobstructed path?
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9. Physical Lift
Make sure you have an unobstructed path to your destination
Face the lift
Back straight
Bend your knees
Use your legs
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10. Carrying a load Keep the load close to your body Can you see?
Turn with your feet
Avoid twisting your back
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11. Setting the load Face the landing zone Keep your back straight
Bend your knees
Use your legs
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12. Sitting Position… Upright posture Torso and neck vertical
Thighs horizontal
Lower legs vertical
Torso and thighs at 90°
Lumbar support
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13. Sitting Position… Declined posture Torso and neck vertical
Thighs inclined
Buttocks higher than knees
Lower legs vertical
Torso and thighs >90
Lumbar support
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14. Sitting Position… Reclined posture Torso and neck reclined
Thighs horizontal
Lower legs vertical
Torso and thighs between 100º and 120º
Lumbar support
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High Plains Power

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

16. 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
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High Plains Power

17. 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
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18. Best Defense Against Back Problems
Diet and Exercise
Walk or jog
Crunches
Stretches
Don’t over-do
Avoid awkward twisting motions
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19. Summary Don’t take back health for granted HPP has no bell tower
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20. Where to Get More Information
Many sources online
National Safety Council
Home Safety Council
OSHA
4/4/2019
High Plains Power