Back Safety & Lifting Techniques

Important questions to ask: Mechanical help: Things to consider: Common causes of back injuries: Cumulative effects: Proper Lifting Techniques Risk Factors for Back Injury Back and Safety Lifting Guidelines Thing to remember

Important questions to ask:

Mechanical help:

Many times the item you are moving could be moved with a piece of equipment - a dolly, a hand truck or a forklift. Consider using mechanical help wherever possible. If the item needs to be moved manually, and it is heavy or ungainly, ask for help. When using mechanical help, remember to push, not pull - you'll have more control, and greater leverage. Fasten the load to the equipment, so sudden stops or vibration don't jar it off.

Things to consider:

When moving an item from a hard-to-reach location, be sure to position yourself as close to the load as possible. Slide it out to get it closer, and be sure that you have adequate room for your hands and arms. Be aware of adjacent obstructions, on either side or above the load. Think about where the item will be placed once you've lifted it - will it be overhead? Under an overhang? In a narrow spot? Try to allow yourself as much room as possible to set the load down. You can always shift it slightly later. Check your path from place to place - remove tripping hazards, protect openings, set up a "well wheel" or a "bucket and line" if you need to get materials up a ladder. Will there be doors that are closed? Ask someone to hold a door open or place a wedge under the door to hold it open. Once you get the load up, will you be able to see over the load, or will the load block your view? Can the load be disassembled, carried in pieces, then reassembled? Consider using gloves that will improve your grip and protect your hands. Never lift anything unless you are sure you can do so safely. Make sure that the lighting is sufficient to see where you are going. Stabilize uneven or loose ground, or choose an alternate route. The shortest way isn't always the fastest, or the safest. Get help when lifting awkward heavy objects. Slow down and take frequent breaks to rest your back. Whenever possible, try to store materials at waist height.

General considerations:

As in life in general, moderation and balance are important considerations in care and maintenance of your back. You need the correct proportions of strength, flexibility, and overall quality of life to eliminate or minimize back injuries. You need to exercise, eat right, and stretch as often as possible to help prevent injuries, and to recover more quickly if injured. In addition, a reduction in stress levels can help to relieve the muscle tension that can contribute to injuries.

Common causes of back injuries:

Heavy lifting Stressful Living Twisting and lifting Poor Conditioning Loss of Flexibility Bending and overexerting / awkward positions Lifting objects w/ odd shapes Reaching and lifting Sitting or standing too long in one position Poor posture Extra weight

Cumulative effects:

Also consider that not all of back injuries are a result of sudden trauma. Most are of a cumulative type, where a repeated minor injury has flared up, or continued use of a heavy tool in the same position has caused pain, or a great deal of time is spent in the same position. Familiarize yourself and practice these techniques when lifting items on the job and at home:

Proper Lifting Techniques

Risk Factors for Back Injury

Back and Lifting Safety

Safe lifting is a function of both the amount of weight being lifted and the lifting technique used. Always test the weight of unfamiliar loads before lifting. If a load is too heavy or awkward, have a co-worker help, or use equipment such as a cart or dolly. Your body is not designed to lift heavy weights. The way you carry a heavy object can subject your back to pressures two to ten times the object's actual weight. The pressure is increased more as you hold the load away from the body.

The following is a list of common sense items to prevent back and lifting-related injuries. These guidelines should be used when lifting or moving ANY objects, both at work and home.

• Facing the load, get firm footing. Keep your feet shoulder width apart for a stable base and point the toes slightly outward and one foot slightly ahead of the other.
• Bend your knees and squat. Don't bend at the waist. Keep "leverage" in mind at all times. Don't do more work than you have to. Lifting while bent at the waist means you are not only lifting the weight of the load but also about 1/2 of your own body weight.
• Tighten stomach muscles. Abdominal muscles support your spine when you lift, offsetting the force of the load. Train muscle groups to work together. Any type of abdominal exercise to tone muscles will also help. Conditioned stomach muscles can serve the same purpose as back belts to protect your back when lifting.
• Move the load close to your body and get a firm grip on it, using your hands - not just your fingertips. Make sure that this grip will hold and you will not have to change your grip later.
• Lift steadily using your leg, abdominal and buttock muscles. Let these muscles do the work, not your weaker back muscles.
• Lift smoothly; don't jerk as you lift. Sudden movement and weight shifts can injure your back.
• Keep the load close. Don't hold the load away from your body. The closer it is to your spine, the less force it exerts on your back. Keep your back in alignment with your ears, shoulders and hips. Your nose and your toes should be facing the load when lifting.
• When walking with the load, keep your back upright. Whether lifting or laying down the load, don't add the weight of your body to the load. Again, bend your knees and follow the same procedures in reverse when putting down the load.
• Whenever possible, use mechanical help, such as carts, hand trucks or forklifts.
• NEVER use "jerking" or twisting motions while lifting or carrying anything, no matter how heavy it is. If you must turn, turn with your feet, not with your body to avoid twisting when lifting.

Remember, you could hurt your back - anytime you find yourself doing one of the following activities -

Heavy lifting .. especially repetitive lifting over a long period of time.

Twisting at the waist while lifting … using a shovel or moving objects from one location to another while the feet remain in one position for example.

Reaching and lifting … over your head, across a table, or from the back of a truck or trunk of car.

Lifting or carrying objects that have an odd shape or are awkward … carrying a typewriter.

Working with poor body posture or in uncomfortable positions … tasks that require you to bend.