BACK INJURY PREVENTION

Transcription

1 BACK INJURY PREVENTION FACILITATOR S GUIDE You re in Control

2 What s Inside 1 Facilitator s Guidelines 1-a Overview 1-b Getting Started 1-c Presentation Guidelines 1-d Lesson Plan 1-f Frequently Asked Questions 2 Why These Guidelines Are Vital To Your Safety 3 How the Back Works 6 Risk Factors 7 Common Injuries 8 Posture 11 Lifting 14 Physical Condition

3 15 Stretches 17 Exercises 21 Back Injury Prevention Quiz 1999 Summit Training Source Inc. All rights reserved. No part of this book may be reproduced in any form or by any means without written permission from Summit Training Source Inc. If you wish to purchase additional copies please call our office at

4 Course Overview Eight out of 10 workers will suffer some kind of disabling back injury in their lifetime. Back injuries cost the economy more than 80 billion dollars per year in medical and associated costs, as well as lost production time. Improper lifting, poor posture and physical condition are some of they key factors in developing a back injury. Since anyone can be affected by a back injury, employees need to understand what they can do to prevent back injuries. In this back safety program, employees will learn: how the back works and associated risk factors that can lead to back injuries preventive measures to prevent back injuries, including proper body mechanics and lifting techniques. 1-a

5 Getting Started Training Materials Collect all necessary materials and supplies before training begins. Here are some suggested materials and supplies. A training location that is free of distractions, has good lighting and a comfortable temperature. Desks and chairs arranged so that everyone will be able to see the viewing screen, the facilitator, and each other. The video, a VCR, and a TV with a remote. Make sure the video is rewound. An employee handbook and pen/pencil for each trainee. Each handbook includes a quiz at the back which can be used to test comprehension and document training. Other supplies and equipment you may need blackboard, chalk, paper, handouts, transparencies, overhead projector, markers, notepads, etc. Additional information, such as a copy of the regulation or other reference tools. Preparation A successful presentation requires preparation and planning. Give yourself plenty of days before the training session to get organized. Locate and schedule the training site as soon as possible. Notify trainees of the training date and time, the training schedule, and proper dress. Obtain all necessary equipment and supplies. Make sure you know how to operate the TV, VCR, and other equipment. Check that it is working properly and replace or repair any damaged equipment. Preview the videotape. Note any key points you want to expand on in your training. Review all training materials, including the facilitator guide, handouts, or any other reference materials. Prepare your presentation, including a lesson plan or outline of the training. Include the training goals and objectives. Some presentation guidelines are included on the next page. A sample lesson plan has been included on page 1-d of this facilitator guide. A day or so before conducting the training session, you may want to have participants take the quiz as a pre-test. The results of this test can help you to determine weak areas to focus on during the training session. 1-b

6 Presentation Guidelines How you present the training course can have a great impact on learning. By following these simple presentation guidelines and keeping your objectives in mind, you can effectively and efficiently get the most out of your training session. Organize Training Time Efficiently. In today s busy work climate, it can be difficult to find the time needed for training. Because of this, it is important that when you do schedule training sessions you are organized and well prepared to use your time efficiently. Whether you use Summit s suggested Lesson Plan or not, it is important to have a lesson plan prepared that you can implement with relative ease. This ensures that time spent in training is productive and beneficial for everyone. 1-c

7 Six-Step Lesson Plan The key to a successful training program is being well organized and knowledgeable about your subject. As a qualified trainer, your job is to effectively communicate a lot of information in an organized manner. By preparing a lesson plan, you can ensure that each minute of the training session is productive. 1. Introduce Yourself & the Training Topic Research proves that audience retention is higher when programs are given a brief introduction before viewing them. Prepare an introduction which identifies: reasons for the training, training objectives, desired outcomes, and how the training will be beneficial. 2. Provide an Overview of the Training Session Topics covered in training When a Q&A period will be conducted Any training activities (demonstrations, group activities, etc.) When the quiz will be given 1-d

8 Six-Step Lesson Plan (continued) 3. Show the Back Injury Prevention Video Show the video 4. Discussion Topics and Exercises You may wish to include discussion topics and exercises in your training session. Some key points or exercises to include might be: The types of at-risk behaviors that can lead to back injury that occur at your facility. Demonstrate proper lifting and body mechanics for specific job functions. Identify and demonstrate the types of mechanical and physical assistance that employees could use to prevent back injury. Have employees share examples of specific job tasks that cause strain and stress on the back, and brainstorm ways to change the way the task is performed to eliminate these problems. 5. Questions and Answers Provide for a Q&A session to answer any questions. It may be necessary to review some of the material when providing answers. The employee handbook, equipment manuals and other reference tools can be helpful. 6. Testing Each employee handbook includes a quiz at the back which can be used to test comprehension and document employee training. The answers are located on the quiz in the back of this book. 1-e

9 Frequently Asked Questions Why do I need to be aware of back injury prevention? Eight out of 10 workers will suffer some kind of disabling back injury in their lifetime. Because of the high rate of back injury, you need to be aware of the risk factors that can lead to back injury so you can take preventive measures. The effects of a back injury are not pleasant (pain, lost work time, costs, disability, etc.). By taking control of your responsibility to protect your back, you can proactively prevent injury. What are back injuries caused by? Back injuries can be caused by a number of different factors, but the most common is cumulative trauma. This means that most back injuries are not caused by a single event, such as lifting a heavy box. Instead, it is an accumulation of things like poor posture, improper lifting, and physical condition over a period of time. Why should I bend at the knees instead of the waist? The back operates on a 10 to 1 ratio with the waist as the fulcrum. What this means is that when you bend at the waist the actual amount of weight is magnified 10 times on the lower back. If you consider that the average adult upper body weights 105 pounds, then the actual amount of stress to the back is 1,050 pounds. That s not including the weight of the object you are lifting, multiplied times 10. If you are overweight, the amount of stress to your back is even greater. You can see why it is so important that you never bend at the waist. The amount of stress and risk of injury are too great. Always bend at the knees. What can I do to prevent back injury? Understand how the back works including its limitations, know what causes back injuries, follow preventive measures such as proper posture and lifting techniques, good physical condition, and use physical or mechanical assistance when needed. Finally, remember that when it comes to back injury prevention...you re in control. 1-f

10 Why These Guidelines Are Vital To Your Safety Back injuries can affect any industry, any company, any person and their family. Name someone you know who has suffered a back injury. In fact, I bet you can name two or three people. And odds are, you ve suffered from some form of back ache, pain, strain, or injury at one time or another. Back injuries are no laughing matter. Besides the pain and suffering, and time spent away from work, the associated costs and added stress on your family can be a huge burden. If you still need convincing, take a look at these statistics: Eight out of 10 workers will suffer some kind of disabling back injury during their lifetime. The trunk including the back is the body part most affected by disabling work incidents in every major industry. Back injuries cost society over 80 billion dollars a year in medical bills, legal bills and lost production days. What can you do to protect your back? First, read this handbook carefully to learn how your back works and how injuries can occur. Then, follow the advice for preventive measures you can take to protect yourself. If you experience back pain that is recurrent or severe, report it to your supervisor immediately. Make sure you get proper medical attention before the situation gets worse. 2

11 How the Back Works To understand how back injuries can occur, let s take a close look at the human back. The back is made up of 33 bones called vertebrae that surround and protect the spinal cord. The vertebrae have bony structures called facet joints that link them together and guide, direct and limit movement. The joints are surrounded by connective tissue that secretes a lubricating fluid to help them move smoothly. A series of ligaments keep the facet joints in place. Ligaments are very strong bands of tissue that attach bones together. The vertebrae are separated by small round discs that are filled with a thick jelly-like substance. The discs act as shock absorbers between the vertebrae. KEY POINT Since it must be both flexible and stable, the back is vulnerable to injury through misuse. 3

12 How the Back Works (continued) Muscles in the back and front of the body allow you to bend (front, back and sideways) and lift. The extensors in the center of the back are composed of many small muscles that, together, allow you to straighten up and lift objects. Each muscle spans only two or three vertebrae, so they must work together to get the job done. The flexors in front include all of the abdominal muscles, which allow you to bend forward and sideways. 4

13 Never bend at the waist to lift something. Always bend at the knees. 10:1 Ratio The back operates on a 10-to-1 ratio, with the waist as the fulcrum point. This means that when you bend at the waist, the actual amount of weight is magnified 10 times on the lower back. The weight of the average adult upper body is 105 pounds. So when you bend at the waist, the actual amount of stress to the back is 1,050 pounds. 105 x 10 = 1,050 lbs. Add to this amount the weight of the item you are lifting times 10 and you can see how stressful this can be to the back. That s why it is so important that you bend at the knees, not the waist. KEY POINT Bending at the waist to lift puts 10 times the amount of stress on your back. 5

14 Risk Factors Most back injuries are caused by cumulative trauma a series of small incidents that occur over time rather than a sudden incident such as a fall or a heavy lift. Contributing Factors Certain factors can contribute to your risk of experiencing a back injury. They include: posture improper lifting twisting & bending physical condition trauma over use In the rest of this handbook, we will look at these factors and what you can do to prevent back injury. Effects of Injuries While the actual physical effects of a back injury can be very painful, they are not the only consequences you may feel. Other effects can also include: time spent away from work disability inability to perform normal tasks surgery and/or physical therapy medical bills and more. 6

15 Common Injuries Some of the most common types of back injuries include: Muscle Spasm A muscle spasm is a sudden, involuntary tensing up of the muscle until it becomes a hard lump. This is often called a muscle cramp or a charley horse. A muscle spasm can occur due to stress from overworking the muscles or tension. Torn or Strained Ligaments & Muscles A severe incident, like excessive lifting or a sudden impact can cause a muscle or ligament to become stretched or torn. This can cause acute pain that normally heals within a few days or weeks. Muscles and ligaments are more prone to injury when they grow weak through inactivity. Bulging or Herniated Disc A bulging or herniated disc can be caused by wear and tear or aging of the disc. As the disc bulges under stress it puts pressure on the nearby nerves and spinal cord. If the disc walls deteriorate further, a herniated disc can occur. A herniated disc is sometimes referred to as a slipped disc or a ruptured disc. The disc does not slip out of place. Rather, a herniated disc occurs when the disc ruptures and the jelly-like center is released, placing pressure on the near by nerves. When a disc becomes torn the damage is permanent and requires surgery. KEY POINT Scar tissue is weaker than normal tissue and more susceptible to reinjury. 7

16 Posture Poor and awkward postures can put more strain on your back and lead to injury. Examples of poor postures you should avoid include: Slouching Bending at the Waist Over Reaching Twisting and Bending Don t Slouch Never Bend at the Waist 8

17 Proper posture allows you to maintain your back in its normal S shaped position while placing less strain on your back. Proper Seated Posture Use a chair with a firm backrest. Let the backrest support your upper body weight. Reclining slightly into the backrest puts less pressure on the muscles and discs. Sit with your knees slightly higher than your hips to reduce stress on the lower back. Sit up straight don t slouch. Slouching while sitting puts more stress on the back than any other activity. Occasionally shifting position while sitting helps the muscles and discs in your back to relax and recover. 9

18 Posture (continued) Good Standing and Walking Posture Stand up straight, maintaining the spine in its natural S shaped position. Keep shoulders back and head up so you are looking straight ahead. Wear comfortable, supportive shoes. While walking, wear slip-resistant shoes to help prevent slips, trips and falls. When standing in a stationery position for periods of time, use a low footstool to allow you to shift your stance and rest your legs. 10

19 Lifting Four out of five injuries associated with handling materials in the workplace are to the lower back. And three out of four back injuries happen while lifting. When you lift correctly, your risk of back injury is greatly reduced. Lifting Factors to Consider There are four factors that affect a lift: Force: How much energy is required to move the object? This is directly related to the object s weight. By using mechanical help or breaking the load up into smaller loads, you can reduce the force needed to lift. Repetition: How many times lifting must occur in a given period of time. The more times you need to lift, the more stress you place on the back. Duration: How long the lift takes. The longer you need to hold or carry the load, the more stress you place on the back. Posture: The body position of the person lifting the object. Proper posture while lifting prevents back injury. Each of these factors influences the lift. If you can reduce the first three items and focus on proper posture, your risk of an injury is reduced. KEY POINT Lifting improperly is a major cause of back injuries 11

20 Lifting (continued) Proper Lifting 1. Stand Close to the Object 2. Bend at the Knees 3. Keep the Back Straight 4. Hold the Load Close to Your Body The first rule of lifting is Think before you lift. If a load is too heavy or awkward, get mechanical or physical help. Stand close to the load with your feet wide enough apart and staggered to keep your balance. 12 Keep your stomach muscle tight, and your back straight while bending at the knees. Grab the load firmly on opposite sides and lift slowly, keeping the load close to your body.

21 Additional Lifting Tips Avoid jerking and twisting movements. Keep the load below shoulder height, preferably at waist level. Avoid a long reach to pick up an object, especially if the object is heavy. Use a step stool or ladder when placing an object on an overhead shelf. When moving an object from a vehicle, slide the load closer to you to avoid crawling into the vehicle or overreaching. Position the object to keep your back straight while lifting. Use the vehicle to support the object while you get into position. With heavy or awkward loads, get someone to help you with the lift. When moving irregular shaped loads, keep the heavier end of the load closest to your body. Use a mechanical aid such as a dolly, hand truck or forklift whenever possible. It is better to push an object than to pull. Push or pull objects with your legs, not your arms or back. 13

22 Physical Condition Good physical condition promotes a healthy, strong back which in turn prevents back disorders. Weight Being overweight is hazardous to your health and puts additional stress on the back. Remember that the back operates on a 10-to-1 ratio. This means that an extra 30 pounds of weight actually puts an additional 300 pounds of pressure on the back. Muscle Tone Lack of physical activity and conditioning also causes muscles to lose their strength and flexibility. The muscles of the stomach and back provide the strength and stability to allow you to lift heavy objects. If those muscles are not conditioned, they will not be able to support any extra weight and will injure easily. 14

23 Stretches Stretching before lifting and after sitting or standing for a long period of time can help reduce the risk of back injury. It can also help to relieve any tension in the back. Each of these stretches takes only a few moments to do. Shoulder Roll The shoulder roll is for the muscles in your upper back. Keeping your feet flat on the floor and your upper body stable, raise your shoulders up and then back. Roll them slowly in this direction. Repeat 3 or 4 times. Then reverse direction and repeat for 3 or 4 times. The Hug The hug works the muscles in your mid-back. Slowly push your elbows straight back behind you. Then bring them forward across your body and try to touch them, wrapping your arms as though you are hugging yourself. It s important not to rock or bounce. Repeat 3 or 4 times. 15

24 Stretches (continued) Backward Bend This works the muscles of the neck, shoulders and trunk. Stand with your feet shoulder width apart. Place your hands on the back of your hips. Gently arch your upper body backwards so you are looking at the ceiling. Slowly straighten up. Repeat 3 or 4 times. Knees to Chest Lie on your back with your knees bent and feet flat on the floor. Bring your knees toward your chest. Place your hands behind your knees and gently pull the knees closer to your chest. Keep your head down. Hold for five seconds, then release your knees and place your feet flat on the floor in the starting position. Repeat this 4 times. Prone Press Up Lie on your stomach. Place your hands in front of your chest, palms down, shoulder width apart. With your elbows bent, slowly push up so that you raise your upper body as high as you can off the floor. Keep your hips and legs flat on the floor. Hold this position for 5 seconds, then lower your upper body back to the floor. Repeat 5 times. 16

25 Exercises Any activities that strengthen your thighs, stomach and back muscles reduce your risk of back injury. You should always check with your doctor before beginning an exercise program. Here are just a few exercises to help strengthen your back. Half Sit-Up Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and extend your arms out in front of up. Slowly raise your head and shoulders off the floor, reaching your hands towards your knees. Hold for 5 seconds. Slowly lie back down with your arms to your sides. Repeat this 5 times. Leg Raise, lying on stomach Lie on your stomach with your arms to your sides. Keep the stomach muscles tight. Slowly raise the left leg of the floor, keeping the knee straight but not locked. Hold for 5-10 seconds then slowly lower the leg to the floor. Repeat this with the right leg. Repeat each leg 5 times. Leg Raise, lying on back Lie on your back with your arms to the sides and your legs straight. Raise the left leg off the floor, keeping the knee straight but not locked. Hold for 10 seconds, then slowly lower the leg to the floor. Repeat this with the right leg. Repeat each leg 5 times. If this exercise is too difficult, try keeping one leg bent with your foot flat on the floor while raising the other leg. 17

26 Exercises (continued) Wall Slide This exercise strengthens the back, hip and leg muscles. Stand with your back against a wall. Place your feet shoulder width apart. Slide your back down the wall until your knees are bent at close to a 90 degree angle. Hold for 5 seconds, then slide back up so you are in a standing position. Repeat this 5 times. 18

27 Notes 19

28 Notes 20

29 Test Yourself with This Back Safety Quiz To review your knowledge of back safety, answers the questions below. (The answers are shown in bold type.) 1. Bending at the knees puts more stress on your back than bending at the waist. A. True B. False 2. Factors that can contribute to back injury include: A. posture and physical condition. B. improper lifting. C. twisting & bending. D. overuse and trauma. E. All of the above 3. A bulging or herniated disc can be caused by wear and tear or aging. A. True B. False 4. When a back disc becomes torn, the damage is permanent and requires surgery. A. True B. False 5. Proper seated posture does not involve which of the following? A. Maintaining the normal S shape of the spine B. Keep knees slightly lower than hips C. Keep knees slightly higher than hips D. Occasionally shifting posture 6. While walking and standing, you should: A. use a low footstool when standing for long periods. B. keep shoulders back and head up while walking. C. wear comfortable, supportive shoes. D. All of the above E. B and C 7. Which factors can affect a lift? A. Force, object to be lifted, distance to travel, posture B. Time of lift, age of lifter, diet, posture C. Force, repetition, duration, posture 21

30 Test Yourself with This Back Safety Quiz (continued) 8. What is the correct order of steps for proper lifting? A. Stand close, bend at the knees, lift slowly, keep load close to body B. Stand close, lift slowly, keep load close to body, bend at the knees C. Bend at the knees, stand close, lift slowly, keep load close to the body 9. Which of the following is a good lifting practice? Select all that apply. A. Keep the load at waist level. B. Don t overreach. C. Avoid jerking and twisting movements. D. Keep the lighter end closest to your body. 10. What additional meausres can you take to prevent back injuries? Select all that apply. A. Maintain a healthy weight. B. Stretch before lifting. C. Exercise regularly. D. Use mechanical or physical help when needed. 11. To reduce the risk of back injury, you should stretch before lifting and after sitting or standing for long periods. A. True B. False 12. You are in control of preventing a back injury from occurring. A. True B. False 22

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