Back Safety. Version 1.0

Transcription

1 This document is intended to provide basic safety guidelines for the Physical Plant Department at Community College of Allegheny County. The information provided in this guide may vary by site. Version 1.0

2 Table of Contents I. Objective II. Background III. Assignment of Responsibilities IV. Proper Lifting Technique V. Special Equipment VI. Posture Attachments A. Training Outline B. Training Sign-in Sheet 2

3 I. OBJECTIVE Community College of Allegheny County Community College of Allegheny County requires the procedures in this plan to be followed to ensure that employees are trained to protect themselves from back injuries. The effectiveness of the Back Safety Manual implemented by Community College of Allegheny County depends on the active support and involvement of all affected employees. II. BACKGROUND The Occupational Safety and Health Administration (OSHA) applies the General Duty Clause to workplace conditions that are likely to cause injury. Under the General Duty Clause, a company that requires employees to frequently handle or lift objects is responsible for ensuring that an adequate manual is in place to minimize the possibility of back injuries. III. ASSIGNMENT OF RESPONSIBILITIES Management The Physical Plant Supervisor shall ensure that this policy and information to carry out the policy is communicated to employees. The Physical Plant Supervisor will ensure that the policy is utilized. Employees All employees are to attend training and follow the Manual set by the Community College of Allegheny County. IV. PROPER LIFTING TECHNIQUE To minimize the possibility of back injury, employees need to practice safe and correct lifting techniques. The following techniques are to be utilized when lifting: A. Plan ahead. Before lifting an object, know where it will be placed. The path should be clear of any obstacles. This will help prevent any awkward movements while carrying the load. If lifting with another person, agree on the plan beforehand. B. Bend at the knees and keep the back straight. Focus on keeping the spine straight to shift most of the weight off the back and onto the legs. Keep eyes up and look straight ahead. This will help keep the back straight. C. Keep feet shoulder width apart. Having a solid foot base will help provide more support. If feet are too close together, good balance will be difficult to achieve; too far apart, and movement will be reduced. When turning, move your feet. Never twist your back. 3

4 Proper Lifting Technique, continued D. Tighten the abdominal muscles. Keeping the abdomen tight will help the back stay in a good lifting position and help keep from straining the back. E. Lift the object close to the body. This will keep the body stabilized while lifting. When the object is too far from the body, additional stress is placed on the back. Get a firm grip on the object to help keep it balanced. F. Lift with the legs. The legs are stronger than the back. Use the strong leg muscles instead of the back muscles. When lowering the object, bend the knees and keep the back straight. G. When you are setting objects down, follow the previous steps in reverse order. V. SPECIAL EQUIPMENT Avoid lifting objects whenever possible by using equipment made for such tasks: Hoists Forklifts Dollies Carts Other mechanical devices This equipment will be provided by Community College of Allegheny County. VI. POSTURE When standing or sitting for long periods of time, posture can affect the back negatively. When sitting, keep your knees at a 90 degree angle and feet flat on the floor. Sit as far back in the chair as you can. When sitting for long periods of time, get up and walk around occasionally. Never slouch when you are standing. Keep your back strait, shifting your weight from leg to leg every few seconds. Standing puts less stress on your back than sitting. 4

5 Training Outline - I. INTRODUCTION A. Scope of Training This training program applies to all employees whose job requires them to lift, sit or stand. B. Overview of Training This training program will instruct employees regarding: 1. Structure of the back 2. Common back problems 3. Proper lifting techniques 4. Maintaining a healthy back II. STRUCTURE OF THE BACK The back is made up of many components. The primary components are the spine, spinal cord and muscles. A. The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae are small bones that form the spine. They are connected together by discs, which act like shock absorbers. B. With the brain, the spinal cord makes up the central nervous system. There are 31 pairs of nerves that extend out of the spinal cord and into the body. C. There are approximately 400 muscles that help stabilize the spine and help with proper posture. More than 1000 tendons connect these muscles to the spine. III. COMMON BACK PROBLEMS There are several injuries that can occur to the back. Injuries are often the result of years of neglect until the back becomes weak, and then any sudden movement or improper lifting technique can cause injury. Back pain can last a few days or even several years. Some back injuries include: A. Strains: Caused by overstretching, bending and lifting incorrectly, slouching and carrying extra body weight. 1. Strains come from ligaments in the back that are continually misused by poor posture, unused muscle or being overweight. 2. Repeated or overstrain can cause a herniated disc or "slipped disc." This is when the jelly-like fluid in the disc leaks and puts pressure on the nerves. The loss of fluid in the disc then allows the vertebrae to rub against each other. 5

6 Common Back Problems, continued B. Overflexion: Bending over too far, which causes pressure on the discs resulting in pain and stiffness. C. Sprains: Caused by sudden movements or twisting. Sprains are usually ligament injuries because the muscles don t have time to react. Such injuries are usually the result of accidents or falls. D. Overextension: Arching backwards too far and putting all the weight of the load on the facets between the vertebrae. E. Ruptured Disc: The disc is torn open and the jelly-like substance pours out. F. Pinched Nerve: Problems with the alignment of the spine or a growth on the vertebrae can cause a pinched nerve that can send pain down the legs or cause numbness, tingling or pain in the arms, hands or fingers. G. Muscle Spasms: When the muscle receives too many impulses from the nerves causing it to contract beyond normal capacity. IV. PROPER LIFTING To minimize the possibility of back injury, employees need to practice safe and correct lifting techniques. The following techniques should be utilized when lifting: A. Plan ahead Before lifting an object, know where it will be placed. The path should be clear of any obstacles. This will help prevent any awkward movements while carrying the load. If lifting with another person, agree on the plan beforehand. B. Bend at the knees and keep the back straight. Focus on keeping the spine straight to shift most of the weight off the back and onto the legs. Keep your eyes up and look straight ahead. This will help keep the back straight. C. Keep feet shoulder width apart. Having a more solid base will help provide more support. If the feet are too close together, good balance will be difficult to achieve; too far apart, and movement will be reduced. When turning, move your feet. Never twist your back. D. Tighten the abdominal muscles. Keeping the abdomen tight will help the back stay in a good lifting position and help keep from straining the back. E. Lift the object close to the body. This will keep the body stabilized while lifting. When the object is too far from the body, additional stress is placed on the back. Get a firm grip on the object to help keep it balanced. 6

7 Proper Lifting, continued F. Lift with the legs. The legs are stronger than the back. Use the strong leg muscles in your favor. When lowering the object, bend the knees and keep the back straight. V. EQUIPMENT FOR LIFTING AND MOVING When lifting or moving some items, it is smarter to use equipment made for such a task. Carts, dollies, forklifts, hand tracks, wheelbarrows, hoists, chains and ropes are some items which can make lifting and moving items easier. Employees must make sure they are properly trained to use the equipment and are wearing the appropriate Personal Protective Equipment (PPE). VI. POSTURE Good posture is important for a healthy back. When sitting or standing for long periods of time, posture can affect the back either positively or negatively. It is important to learn the correct way to sit and stand, things to do to support the back while sitting or standing, and exercises to perform while sitting and standing. A. When sitting, keep knees at a 90 degree angle and feet flat on the floor. Slide back in the chair and sit up straight. Putting a pillow behind the lower back will help provide support. Exercise while sitting by tightening the stomach and buttock muscles and holding for 5-10 seconds. Occasionally get up and walk around if sitting for prolonged periods. B. Make sure when standing to not slouch with the back bent. Keep the back straight, shifting weight from leg to leg every few seconds. Hold shoulders slightly back and keep chin, abdomen and buttocks tucked in. Standing puts less stress on the back than sitting. Shift positions frequently. Raise one foot on a stool or step when standing stationary for long periods of time. VII. MAINTAINING A HEALTHY BACK Preventing back injuries requires proper lifting, good posture, exercise and proper diet. The back deteriorates with age, and it is important to do everything possible to keep the back healthy. Performing certain exercises will strengthen the back, stomach muscles and leg muscles, increasing the chances of maintaining a healthy back for many years. A. Exercising on a daily basis will strengthen the back and increase flexibility. 1. Shoulder shrugs are one way to stretch the upper back. Stand or sit with arms at sides. Shrug shoulders up towards the ears and hold for 10 seconds, then relax. 2. The pelvic tilt is done by laying on the floor with knees bent and feet flat. Tighten the stomach and buttock muscles to press the lower back against the floor. 3. The hip flexor stretch is done by laying on the back with one leg straight and the other bent at the knee. Slowly bring the bent knee up to the chest and press the back firmly on the floor. Hold for 5 seconds, bring the knee back down, and then switch legs. 7

8 Maintaining A Healthy Back, continued B. Diet also affects the back. Maintaining proper weight reduces stress to the back. Choose foods that are low in sugar and fat and high in fiber. VIII. CONCLUSION A. When lifting: 1. Plan ahead before lifting. 2. Bend at the knees when lifting or setting the object down. 3. Keep feet shoulder width apart. 4. Lift the object close to your body. 5. Tighten the abdominal muscles. 6. Lift with the legs. B. Maintain good back posture whether lifting, sitting or standing. C. Stretching before work or exercise will reduce strain on the back. 8

9 Training: Instructor: Date Name Department 9