2. Back safety
Learning goals:
Understand anatomy and
balance (how your back
works)
Learn safe body
mechanics (lifting,
standing, sitting, lying)
Get your back in shape
(exercises for strength,
flexibility)
3. Back safety
Definitions
Manual handling: force
exerted to lift, lower, push, pull,
carry or otherwise move, hold
or restrain something
Manual handling injury:
sprains, strains or fractures to
muscles, tendons, ligaments
and joints
4. Common causes of back
injury/pain
Traumatic injury
(auto, industrial
or sports
accident)
Poor posture and
alignment: makes
movement difficult and
awkward
5. Common causes of back
injury/pain
Overexertion: failure to
ease off activity or
change position
Cumulative strain: excess
body weight, repetitive
movements, working in
awkward positions, age
(wear and tear)
6. Common causes of back
injury/pain
Emotional stress
and muscle tension
7. Back anatomy
Spine
Made of 24 moveable
bones (vertebrae)
“stacked” in three
flexible curves
Supports head and
trunk, protects spinal
cord, provides flexibility
to bend/rotate
Vertebral Sections and
Functions
cervical curve
thoracic curve
lumbar curve
sacrum
coccyx
supports
skull and
neck
support
ribs
carry
body’s
weight
fused
tailbone
Most of body weight falls
on lumbar region, making it
prone to injury
8. Back anatomy
Discs
Flexible spacers
between the vertebrae
allow smooth movement
Act as spinal “shock
absorbers”
Compress and release,
like springs
“Slipped” disc occurs
when jelly-like center
squeezes out of the disc
connects to vertebrae
above
disc
connects to
vertebrae below
10. Back anatomy
Spinal Cord
Central nervous
system (with
brain)
Pair of spinal
nerves exit below
each vertebrae
Cervical nerves
go to the arms;
lumbar area to
the legs
11. Back anatomy
Muscles
Spinal (back) muscles: stabilize
spine- not made for lifting
Buttock and thigh muscles:
strong and durable
Stomach muscles: also used in
lifting
12. Muscles
Dynamic muscle work:
Involves muscle contraction and movement
Blood flushes out lactic acid which causes muscle
fatigue (can work for lengthy periods)
Lifting and stacking boxes an example
Static muscle work
Muscles hold the body without movement
Sustained contraction halts blood flow to muscles:
lactic acid builds up, causes fatigue
Bending over workbench, sitting at computer are
examples
13. Spinal balance
Spine is aligned in three “S”
shaped curves
Balanced to keep weight evenly
distributed on spine
Proper balance places least
amount of stress on spine
Vertebrae pushed out of line
causes pain, invites injury
Posture is important.
Cervical
(neck)
curve
Thoracic
(chest)
curve
Lumbar
(lower
back)
curve
THE
BALANCED
SPINE
14. Posture
“Stack” ears,
shoulders, hips, knees
and ankles in a straight
line
Tuck in chin
Shoulders back and
down
Suck in gut: a pot belly
can act as a load and
pull spine out of
balance
Standing
16. Posture
Sit with ankles, knees, thighs
and elbows at right angles
Keep head balanced over
shoulders
Keep shoulders relaxed (not
hunched)
Sit back in chair for support
Sitting
17. Safe body mechanics
Body mechanics:
The relationship between your
posture and your movement
Good body mechanics
avoids putting undue strain
on your back
18. Safe body mechanics
Principles of levers: A weight, a
short distance from the fulcrum
requires less effort to move than
the same weight a farther distance
from the fulcrum
20. Principles of levers
weight
small effort greater effort
If the load is further away, the greater the
strain on the person doing the lifting
21. Principles of levers
The worst
lifting
situation
occurs
when the
body is
used like a
lever and
extended
over the
load
The lower back becomes a
fulcrum supporting the
weight of the body plus the
load
22. Techniques for safe lifting
Get a firm footing: keep feet
shoulder width apart, toes
out, distribute weight evenly
on soles of both feet
This stance adds stability and reduces stress on muscles
23. Techniques for safe lifting
Bend your knees: not
your waist
When the knees are bent, the weight come
first onto the thighs and hips, not the spine
24. Techniques for safe lifting
Bending at the waist puts
tremendous pressure on the
vertebrae
25. Techniques for safe lifting
You can also lower
your body down on
one knee and glide
the object up into
your body to get a
good grip before
pushing your body
upward.
27. Techniques for safe lifting
Tighten stomach muscles: they support spine when
lifting, reducing force of the load
Get a good grip: use both hands
“Hug” the load: hold it as close as possible to your
body; the closer it is to your spine, the less force it
exerts on your back
28. Techniques for safe lifting
Lift with your legs
Gradually straighten to a standing
position
Lift steadily and smoothly without
jerking
30. Techniques for safe lifting
Avoid twisting
Twisting can
overload the spine
and cause injury to
the feet, knees and
torso.
Your feet knees and
torso should
always be in the
same direction
33. Lifting awkward
loads
Reaching into a bin or
car trunk:
• Stand with feet shoulder
distance apart
• Slightly bend knees and squat,
bending at hip joints, not waist
• Slide the load as close to your
body as possible
• Raise yourself with leg and hip
muscles
• If possible, rest knees against
edge for support
34. Hard to reach loads
Do not reach above the
shoulders: use a stepstool
or ladder
Test the weight before
removing from shelf
Slide it toward you and
hug it close to your body
35. Hard to reach loads
Don’t
reach
above
shoulders
Place item on lower
shelf
36. Two person loads
(Team lifting)
- Both persons should be about the same
height.
- One person should charge of the lift, so that
you are working together not against each
other.
- Lift together, walk in step and lower the load
together.
38. Loading truck or shelf
Put the
load on
the
edge
and
push it
into
place.
39. Awkward location
Don’t force your body to
conform to the workspace
Use the golfer’s lift to pick up
light, small loads when you
can’t bend your knees or get
close to the object.
Swing one leg straight out
behind you.
Keep your back straight while
your body leans forward.
To help support your body,
place one hand on your knee
or on a nearby solid object.
43. Safe lifting
Don’t:
Lift anything that exceeds 1/3 - 1/2 your body
weight
Lift from the floor if possible
Twist and lift
Lift with one hand (unbalanced)
Lift loads across or over obstacles
Lift while reaching or stretching
Lift from an uncomfortable posture
Fight to recover a dropped object
46. Exercise “dos”
Change your
posture/position often
Stretch frequently
throughout the day
Keep body flexible (not
rigid or fixed)
Warm up before any
strenuous work or lifting
Move slowly and gently
Stop if there is any
discomfort
47. Exercise
Wall slides to strengthen back, hip, and leg
muscles
Stand with your back against a wall and feet
shoulder-width apart. Slide down into a crouch
with knees bent to about 90 degrees. Count to
five and slide back up the wall. Repeat 5 times.
48. Exercise
Leg raises to strengthen back and hip muscles.
Lie on your stomach. Tighten the muscles in one leg
and raise it from the floor. Hold your leg up for a
count of 10 and return it to the floor. Do the same with
the other leg. Repeat five times with each leg.
49. Exercise
Leg raises to strengthen stomach and hip muscles
Lie on your back with your arms at your
sides. Lift one leg off the floor. Hold your leg
up for a count of 10 and return it to the floor.
Do the same with the other leg. Repeat five
times with each leg. If that is too difficult,
keep one knee bent and the foot flat on the
ground while raising the leg.
50. Exercise
Partial sit-up to strengthen stomach muscles
Lie on your back with knees bent and feet flat on
floor. Slowly raise your head and shoulders off
the floor and reach with both hands toward your
knees. Count to 10. Repeat five times.
51. Exercise
Back leg swing to strengthen hip and back muscles
Stand behind a chair with your
hands on the back of the chair.
Lift one leg back and up while
keeping the knee straight.
Return slowly. Raise other leg
and return. Repeat five times
with each leg.
52. Exercise
Stand with your feet slightly
apart. Place your hands in the
small of your back. Keep your
knees straight. Bend
backwards at the waist as far
as possible and hold the
position for one or two
seconds.
Stretch
Hinweis der Redaktion
A. Understand anatomy and balance (how your back works)
1. Your back is strong enough to support the weight of your head and body
2. Your back is flexible enough to allow you to walk, sit, move
3. The secret to its suppleness and strength is in its balance of curves
4. Knowing how the back works can help you avoid any strain or injury
B. Learn safe body mechanics (lifting, standing, sitting, lying)
1. We are constantly using our backs to hold ourselves upright, sit, bend, we use our backs even when we are lying down
2. Poor posture can cause back problems
3. The back is most vulnerable to injury during any lifting
C. Get your back in shape (exercises for strength, flexibility)
1. We often do “back-breaking” activities without any proper preparation
D. Exercise can
1. Prepare muscles for work (cold muscles are prone to injury)
3. Keep bones and muscles strong, supple and aligned
4. Ease back pain
5. Rehabilitate injured backs
A. Traumatic injury (auto, industrial or sports accident)
B. Poor posture and alignment
1. Any posture that compromises the natural curve of the spine puts strain on the supporting back muscles and weakens them
2. Without proper support, the vertebrae are forced to carry weight they are not meant to carry: premature spinal degeneration
3. Also makes movement difficult and awkward, increasing the chances of injury
C. Overexertion
1. Failure to ease off strenuous activities
2. Failure to change position for long periods of time
3. Ignore the twinges.
4. Strain or muscle discomfort is a warning sign!
D. Cumulative strain
1. Excess body weight, repetitive movements, working in awkward positions, age (wear and tear)
2. Happens over time, not all at once
Emotional stress and muscle tension
1. Stress causes the muscles to contract
2. Contracted muscles stop circulation of blood and oxygen: atrophy
Spine
1. Primary component of your back
2. Supports head and trunk, protects spinal cord, provides flexibility to bend/rotate
3. Made of 24 moveable bones (vertebrae) “stacked” in three flexible curves
a. Cervical vertebrae
1. Support head and neck
2. Smaller and more flexible than other vertebrae
b. Thoracic vertebrae: support ribs forming chest cavity
c. Lumbar vertebrae (lower back)
1. Largest and carries most of body’s weight (“workhorse” of the spine)
2. Area most prone to injury
d. Sacrum: five fused vertebrae
e. Coccyx: tailbone
Discs
1. Each vertebrae is separated from its neighbor by a cartilage cushion
2. Discs allow smooth movement; act as hydraulic “shock absorbers”
3. Compress and release, like springs
4. Disc anatomy
a. Dense outer ring of criss-crossed fiber, like a radial tire
b. Interior is soft and squishy, like thick jelly
1. 1/3 rd of height of spine is made up of discs
2. when lying down, they soak up nutrients and water from blood, making average person taller in the morning (up to 2 inches)
5. Disc injuries
a. “Slipped” disc
1. Occurs when outer ring wears out like worn tire tread
2. Jelly-like center squeezes out and presses on a nerve (severe pain)
b. Disc degeneration
1. Disc loses moisture, narrows
2. Bones grind together, irritating nerves (nerve damage)
Spinal Cord
1. With brain forms the central nervous system
2. Pair of spinal nerves exit below each vertebrae
3. Cervical nerves go to the arms: pinched nerve in neck
4. Nerves in lumbar area go to the legs: sciatic nerve from tailbone down legs
1. Spinal (back) muscles
a. Stabilize the spine: very strong because they support body
b. But they are not made for lifting!
2. Buttock and thigh muscles: strongest in body and very durable
3. Stomach muscles
a. Used in lifting
b. When stomach muscles weaken, back muscles tighten (increasing chance of injury)
4. Dynamic muscle work
a. Involves muscle contraction and movement
b. Blood flushes out lactic acid which causes muscle fatigue (can work for lengthy periods)
c. Lifting and stacking boxes an example
5. Static muscle work
a. Muscles hold the body without movement
b. Sustained contraction halts blood flow to muscles: lactic acid builds up, causes fatigue
c. Bending over workbench, sitting at computer are examples
A. Spinal balance
1. Spine is aligned in three “S” shaped curves
2. Column of curves is balanced to keep weight evenly distributed
3. In proper balance, the spine and all its structures are under the least amount of stress and muscles are at their strongest
4. Spine is out of balance when it loses its three natural curves
5. Good posture is important: simplest way to help keep back healthy and pain-free
B. Laying down
1. Lay on side with knees slightly bent toward chest
2. Lay on back with a pillow beneath knees
a. Standing
1. “Stack” ears, shoulders, hips, knees and ankles in a straight line
2. Tuck in chin
3. Shoulders back and down
4. Suck in gut: pot belly can act as a load and pull spine out of balance
5. Elevate one foot to reduce stress in lower back
b. Sitting
1. Sit with ankles, knees, thighs and elbows at right angles
2. Keep head balanced over shoulders
3. Keep shoulders relaxed (not hunched)
4. Sit back in chair for support
1. A weight, a short distance from the fulcrum requires less effort to move than the same weight a farther distance from the fulcrum
The worst lifting situation occurs when the body is used like a lever and extended over the load
The further the load, the greater the strain on the person doing the handling
If you bend at your waist and extend your upper body to lift an object, the lower back becomes a fulcrum supporting the weight of the body plus the load.
this situation is called “overload”
a. Keep feet shoulder width apart, toes out
b. This adds stability and reduces stress on muscles
c. Distribute weight evenly on soles of both feet
a. Bending at the waist puts tremendous pressure on the vertebrae
b. The legs serve as a shock absorber for the body
c. When the knees are bent, the weight comes first into the thighs and hips instead of the spine
3. Tighten stomach muscles
a. They support the spine when lifting, reducing force of the load
b. Keep center of gravity in the abdominal cavity
4. Get a good grip: lifting with one hand throws you off balance
4. “Hug” the load
a. Hold it as close as possible to your body
b. The closer it is to your spine, the less force it exerts on your back
a. Gradually straighten to a standing position
b. Lift steadily and smoothly without jerking
Lifting above your shoulders is hard on your arms and back.
If possible, reduce the amount of weight being lifted by removing some of the contents of the box or container.
Try using a step stool or ladder to get closer to the target area, instead of lifting above your shoulders. If possible, place the item on a lower shelf.
Benefits of back exercises
1. Healthy backs require strong supporting muscles
a. Muscle strength helps maintain natural curves
b. Keeps backs strong and supple
2. Greater flexibility
a. Joint flexibility lets you move freely and easily
b. Warm muscles increase ease of movement
3. More energy: increases blood and oxygen flow, flushes out wastes like lactic acid
4. Balanced workout: some muscles get overworked while others “sleep in”
5. Cool down stretches decrease potential stiffness
Give participants the Back Exercise handout and explain it contains exercises to warm up, relieve pain, and exercises for people who sit a lot.