Norfolk Public Schools: Back Safety in the Workplace By: Arianne Conley RN, BSN arianneconley@yahoo.com
Back Safety & Lifting Training Objectives: Risk Factors - Occupational Back Injury Prevention Principles of Safe Handling Lifting Plan Biomechanics Lifting Power Zone Back Strengthening Exercises Summary
Risk Factors - Occupational Common Causes of Back Injuries Heavy Lifting Twisting Reaching & Lifting Carrying & Lifting Awkward Postures Sitting or Standing Slips, Trips & Falls
Risk Factors - Occupational Heavy Lifting Job requires heavy lifting: Use equipment when possible or ask for help. Try to avoid repetitive lifting over a long period of time. Twisting Twisting at the waist while lifting or holding a heavy load. Reaching & Lifting Injury usually occurs when reaching over the head, across a table or out the back of a truck.
Risk Factors - Occupational Carrying & Lifting Awkward Positions Slips, Trips & Falls Injury usually occurs when carrying or lifting objects with awkward or odd shapes. Inappropriate postures that can contribute to back pain are caused by poor workstation layout and/or equipment design. It is very easy to injure your back, neck or legs while slipping, tripping or falling.
Risk Factors - Occupational Sitting or Standing Sitting or standing too long in one position. Sitting can be very hard on the lower back. For every one to two hours sitting, stand up and take a stretch. For every one to two hours standing, sit down or move around and stretch.
Back Injury Prevention Avoid lifting and bending whenever you can. Place objects up off the floor. That way you won t have to reach down to pick them up again. Raise / lower shelves. The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.
Back Injury Prevention Reducing exposure to known risk factors Repetition Awkward Position Force Object weight Load Distribution Object friction Duration
Back Injury Prevention Avoid Hyper extension movements of the back. Avoid Hyper flexion movements of the back.
Back Injury Prevention Maintain good posture Lift objects holding them close to your body Never twist when carrying, handling, or transferring a heavy object Avoid locking out the knees Use proper lifting techniques
1 2 3 4 Assess Plan Prepare Perform
Principles of Safe Handling Assess Assess the task: Posture Pacing, rate of work, breaks Requirements for team handling Assess Your Own Capabilities: Strength, height, etc. Health problems Gender, age, fitness
Principles of Safe Handling Assess Cont.: Assess the Load: Weight, shape, size Handles, packaging Stability Contents: hot, cold, hazardous Assess the environment: Space constraints Flooring condition, levels Temperature, humidity, ventilation Tidiness, general housekeeping
Principles of Safe Handling Plan Task What is the most appropriate posture? Is there mechanical aid available? Is there anyone else to help? Route Consider start and end points Can any obstructions be cleared
Principles of Safe Handling Prepare Prepare the load: Can the load be split? Can the load be made more stable? Make sure contents are evenly distributed? Move the load s center of gravity close to yours Cover sharp / abrasive edges Prepare yourself and the area: Check space constraints Move obstacles Check final destination Check housekeeping Get a good grip on the load Use PPE where appropriate
Principles of Safe Handling Perform Apply principles of biomechanics to reduce the load on the spine Keep a wide base of support. Maintain the lumbar curve (low back) as much as possible. Get a good grip. Position feet in direction of travel. Use smooth controlled movements. Use friction to minimize force. Try to avoid twisting and stooping. Use team lifting where appropriate.
Lifting Plan Get close to the load Slowly Lift Proper Lifting Techniques Squat Down Hug the Load Grip the Load
Lifting Plan Get close to the load Proper Lifting Techniques Get as close to the load as possible with your feet wide apart about shoulder width, with one foot slightly in front of the other for balance. Test the object s weight before lifting it. Ask for assistance from a co-worker when appropriate. Have the object close to the body and put less force on the low back. Avoid rapid, jerky movements.
Lifting Plan Squat Down Proper Lifting Techniques Cont.: Keep yourself in an upright position while squatting to pick up. Squat by bending the knees and hips. Keep the three Curves of the Back properly aligned: Ears, Shoulders, and Hips are in a straight line.
Lifting Plan Grip the Load Proper Lifting Techniques Cont.: Tightening the stomach helps support the spine. Do not hold your breath while tightening the muscles. Get a firm grasp of the object before beginning the lift. Use both hands. Use whole hand, not just fingers. Use gloves as needed to prevent pinched grips or to protect the hands during lift.
Lifting Plan Hug the Load Proper Lifting Techniques Cont.: Legs are the strongest muscles in the body so use them. Avoid back flexion. Hold objects close to body. Slide the object from the knee on the ground to mid-thigh. Keep the head forward. Hug the object to your stomach & chest.
Lifting Plan Slowly Lift Proper Lifting Techniques Cont.: Lift with the legs to allow the body s powerful leg muscles to do the work. Flex the knees and hips, not the back. Avoid bending & twisting at the waist. Try to keep the back straight during the lift. Do not look down at the object during lift. Look up to help straighten the position of the back for a safer lift. Never Bend, Lift, and Twist at the same time.
Back Strengthening Exercises Exercises Exercises that work your back, hips, thighs, and abdominal muscles can minimize back problems. Stand behind chair, hands on chair. Lift one leg back and up, keeping the knee straight. Warm up slowly and exercise regularly.
Back Strengthening Exercises Exercises Cont.: Starting Position: Standing tall, feet shoulder width apart, chin tucked in Place your palms on the small of your back, fingers pointing down. Keep your head up as you lean back slowly as far as possible. Hold for at least 10 seconds. Return to starting position and relax.
Back Strengthening Exercises Exercises Cont.: Wall Squats Stand with back leaning against wall Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat at least 5 to 10 times.
Back Strengthening Exercises Exercises Cont.: Lie on the floor on back. Keeping arms folded across chest, tilt pelvis to flatten back, chin tuck into chest. Tighten abdominal muscles while raising head and shoulders from floor. Hold at least 10 seconds and release. Repeat at least 5 to 10 times.
Heavy Lifting Twisting Reaching & Lifting Carrying & Lifting Summary Common Causes Of Back Injuries Awkward Positions Sitting or Standing Slips, trips, and falls Back Injury Prevention Reduce exposures to known risk factors
Summary Principles of Safe Handling Assess Plan Prepare Perform Proper Lifting Techniques Close Squat Grip Hug Slowly
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