Back Building Blocks. Risk Factors. Hip Mobility. Core Stability. Tool Box Talk Back Basics

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Alyson Parrish
5 years ago
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Tool Box Talk Back Basics ERGO RISK Back Building Blocks Our backs are made up of a few important building blocks. o Bones in our spine support our body weight and protect the nerves.

Muscles protect the structures in our back. Some produce movement while others provide stability. Is your spine a rock solid foundation or a leaning tower? Core Stability Did you know?

Hip mobility and core stability are two key principles that work to keep the back healthy. A neutral spine, supported on all sides by healthy, strong muscles, is what constitutes core stability.

Risk Factors If you are lifting a box, the risk of back injury isn t just related to the weight of the box. The following are potential risks: 1.

Height If something is at ground level, most of us have trouble using perfect back posture. Lifting a heavy object with a flat or slouched back decreases our muscles strength and stability. 3.

Repetition - Lifting and high repetition are a bad combination. Fatigued muscles can lead to bad posture and poor technique.

1 Tool Box Talk Back Basics ERGO RISK Back Building Blocks Our backs are made up of a few important building blocks. o Bones in our spine support our body weight and protect the nerves. o Discs (in between the bones) act as flexible shock absorbers and spacers for the nerves to exit the spinal cord o Ligaments hold the bones together and protect us when we try to move too far o Muscles protect the structures in our back. Some produce movement while others provide stability. Is your spine a rock solid foundation or a leaning tower? Core Stability Did you know? After your first back injury, you are three times more likely to suffer another back injury? But Why? At the root of most back injuries are poor postural and movement habits. Hip mobility and core stability are two key principles that work to keep the back healthy. A neutral spine, supported on all sides by healthy, strong muscles, is what constitutes core stability. The back is 16 times stronger in a neutral S-shaped position than when out of this proper alignment. Risk Factors If you are lifting a box, the risk of back injury isn t just related to the weight of the box. The following are potential risks: 1. Distance We use leverage to help us if we need to move something. When lifting, leverage can backfire by creating a lot of force on our vertebrae and discs. 2. Height If something is at ground level, most of us have trouble using perfect back posture. Lifting a heavy object with a flat or slouched back decreases our muscles strength and stability. 3. Position - Due to the design of the shock absorbers, twisting makes them weaker. Move your feet when lifting and carrying rather than twisting. 4. Repetition - Lifting and high repetition are a bad combination. Fatigued muscles can lead to bad posture and poor technique. Hip Mobility When you think of your back, think of it as if you were building a house. The hips and pelvis are the foundation, the spine is the frame, the muscles and ligaments are the internal and external supports (plywood, drywall). Without all of these components, the house may not hold up under harsh conditions. If your hips don t move freely, your foundation can become unbalanced causing excess stress. Understanding what you can do today to keep your core stable and your hips mobile will help ensure you are living in a fortress rather than a shack. ErgoRisk Management Group provides ergonomics tools, consulting and educational services to improve industrial athlete productivity and reduce the risk of musculoskeletal injury (MSI) development. ErgoRisk 2007 Toll Free: Excellence Growth Durability Passion

Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential. Our spines are made up of a few important building blocks.

2 Back Building Blocks Back Basics (part 1) Do you ever stop and think that nearly every move you make relies on a healthy back? Ask someone who has had a back problem and they probably remember having difficulty doing simple tasks like brushing their teeth or tying their shoes. Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential. Our spines are made up of a few important building blocks. o Bones in our spine support our body weight and protect the nerves. o Discs (in between the bones) act as flexible shock absorbers and spacers for the nerves to exit the spinal cord o Ligaments hold the bones together and protect us when we try to move too far o Muscles protect the structures in our back. Some produce movement while others provide stability. On a scale of 1-10, is your spine built on a rock solid foundation or is it soon to be a leaning tower?

3 Back Injury Risk Factors Back Basics (part 2) Back injuries can come from many different causes. While causes can range from your fitness level to stress, there are some factors you can look for every time you start a task. 1. DISTANCE * The farther away an object is from our body, the greater the pressure on our back. The combination of the weight of the object plus the hidden weight of our body (arms and torso) can add up to a problem for our back (* Number 1 Risk Factor). Your goal: Keep the load as close to your body as possible. 2. HEIGHT When lifting an object from ground level, most of us have trouble keeping good back posture. Lifting a heavy object with a flat or slouched back decreases low back stability. Your goal: Store heavy objects above knee height and use carts or other tools to manage the work height. 3. TWISTING - Due to the structure of the discs (shock absorbers), twisting makes them weaker. Your goal: Move your feet when lifting and carrying rather than twisting. Check the layout of your work area to eliminate or minimize twisting. 4. HIGH REPETITION and lifting are a bad combination. Fatigued muscles can lead to bad posture and poor technique. Your goal: Warm-up prior to starting, work at a sustainable pace and take frequent breaks.

4 Core Stability Back Basics (part 3) Did you know? After your first back injury, you are three times more likely to suffer another back injury? But Why? At the root of most back injuries are poor postural and movement habits. Hip mobility and core stability are two key principles that work to keep the back healthy. A neutral spine, supported on all sides by healthy, strong muscles, is what constitutes core stability. The back is 16 times stronger in a neutral S-shaped position than when out of this proper alignment. When you watch athletes perform a sport, watch their torso. The elite athletes are able to maintain good body and spine position (spine is in neutral position) no matter what their competitors or terrain throw at them (see photo). Balancing balls, wobble boards and many other training tools have recently become popular. They are all aimed at helping people strengthen their core, in order to help them perform at a higher level, more efficiently and safely. Whether it s at work or play, being able to maintain a neutral back posture with good stability is an essential step to maintaining a healthy back.

Hip Mobility Back Basics (part 4) When you think of your back, think of it as if you were building a house.

Without all of these pieces, the house may not hold up under harsh conditions. Similarly, if your hips don t move freely, your foundation (hips) will tilt or tip when working at low levels.

Hip flexibility and core stability work together to keep your foundation and frame in stable and balanced.

5 Hip Mobility Back Basics (part 4) When you think of your back, think of it as if you were building a house. You hips and pelvis are the foundation, your spine is the frame, and your muscles and ligaments are the internal and external supports (drywall, plywood). Without all of these pieces, the house may not hold up under harsh conditions. Similarly, if your hips don t move freely, your foundation (hips) will tilt or tip when working at low levels. With your foundation unstable, your back is likely to be in a bad position to weather the tasks and conditions that you place on it during your workday. Hip flexibility and core stability work together to keep your foundation and frame in stable and balanced. If your hips are mobile, it s a lot easier to get lower (see the top row of pictures) with the back in good position. However, if either is missing, the other will compensate and can lead to poor back posture and eventually pain or strains (bottom left picture). If you want to have a healthy back, your number one aim should be to make sure that you can keep a neutral posture of the spine in everything that you do. Understanding what you can do today to keep your core stable and your hips mobile will help ensure you are living in a fortress rather than a shack.

BODY MECHANICS CMHA-CEI

BODY MECHANICS CMHA-CEI Basics about backs Facts about Back Disorders Maintaining a Healthy Back Common activities Lifting Techniques Stretching Techniques Topics Your back Spine & Vertebrae Discs Nerves