Background

According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. Further, one-fourth of all compensation indemnity claims involve back injuries, costing employers billions of dollars. These figures do not begin to reflect the pain and suffering employees experience as a result of their injuries.

Back injuries are exceedingly painful. They are difficult to heal, and they have an effect upon everything a person does. If you have ever experienced a back injury, you already know this. What you may not know is that after you have experienced one back injury, you are much more likely to experience another one sometime during your lifetime. It is important to learn techniques and procedures that may help you prevent a reoccurrence.

If, on the other hand, you are lucky enough to have never injured your back, you can do yourself a big favor by learning how to prevent one in the future. By learning proper lifting techniques and the basics of back safety, you may be able to save yourself a lot of pain.... and a lifetime of back problems.

Causes of Back Injuries

• Heavy Lifting
• Twisting at the waist while lifting or holding a heavy load
• Reaching and lifting
• Lifting or carrying objects with awkward or odd shapes
• Working in awkward, uncomfortable positions
• Sitting or standing too long in one position
• Slipping, tripping, and falling.

Risk Factors for Back Injuries

The following factors will could make you more susceptible to back injuries:

• Poor Physical Condition - Your stomach muscles provide a lot of the support needed by your back. If you have weak, flabby stomach muscles, your back may not get all the support it needs, especially when you're lifting or carrying heavy objects. Good physical condition in general is important for preventing strains, sprains, and other injuries.
• Poor Posture is another contributing factor. When your mother told you to sit and stand up straight, she was giving you good advice. It is best to try to maintain the back in its natural "S" shaped curve. You want to avoid leaning forward (unsupported) when you sit, or hunching over while you're standing.
• Extra Weight can be a big problem. The more you weigh, the more stress it puts on your back every time you bend over... on a 10:1 ratio. That pot belly is not helping the health of your back.
• Stress - Tense muscles are more susceptible to strains and spasms.
• Overexertion - Don't be afraid to say, "This is too heavy for me to lift alone." It's important to recognize your own physical limitations and abilities. Many people have injured their backs because they were afraid to ask for help.

Prevention of Back Injuries

Following are some recommended practices that can help to prevent many back injuries.  Try to incorporate these practices into all aspects of your life to protect your back:

Avoid Lifting and Bending Whenever Possible

• Place objects up off of the floor when possible to avoid bending and lifting.
• Use carts, dolleys, lifting devices, etc. anytime possible to avoid lifting objects.  When using carts, dollies, etc. it is better for your back to push the device instead of pulling it. 
• When storing objects on shelves, store the heaviest items on shelves that fall in the height between your shoulders and waist.  Store lighter items on the lower and higher shelves.

Use Proper Lifting Techniques

• Realize your limitations - test the load by picking up a corner to see how heavy it is.  If it is too heavy or if it is an awkward shape and size be sure to GET HELP.  Your back is too important to risk by picking up a heavy load on your own.
• Reduce the amount of weight lifted. If you're moving a bunch of books, better to load several small boxes than one extremely heavy load.

1. Take a balanced stance with your feet about a shoulder-width apart. One foot can be behind the object and the other next to it. 2. Squat down to lift the object, but keep your heels off the floor. Get as close to the object as you can.

3. Use your palms (not just your fingers) to get a secure grip on the load. Make sure you'll be able to maintain a hold on the object without switching your grip later. 4. Lift gradually (without jerking) using your leg, abdominal and buttock muscles and keeping the load as close to you as possible. Keep your chin tucked in so as to keep a relatively straight back and neck line.

5. Once you're standing, change directions by pointing your feet in the direction you want to go and turning your whole body. Avoid twisting at your waist while carrying a load. 6. When you put a load down, use these same guidelines in reverse.

Body Management

It's important to know your body's limitations, and it's important to be aware of your body position at all times. Learn to recognize those situations where your back is most a risk: bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury.

Stretch first - If you know that you're going to be doing work that might be hard on your back, take the time to stretch your muscles before starting, just like a professional athlete would do before a workout. This will help you avoid painful strains and sprains.

Slow down - If you're doing a lot of heavy, repetitive lifting, take it slowly if you can. Allow yourself more recovery time between lifts, as well. Don't overdo it.

Rest your back - Take frequent, short (micro) breaks. Stretch. If you've ever been working in an awkward position for a long time, then stood up and felt stiff and sore, you know you've been in that position too long, and your body is now protesting. Taking a one minute stretch break every now and then can help you avoid that.

Sleep on a firm mattress. - Also, the best sleeping position for many people is either on the back with the knees slightly elevated (by a pillow), or on the side with knees slightly bent.

Get in shape - Strengthen your stomach muscles, lose a little weight, increase your flexibility.

Following these best practices should ensure that your back stays healthy for years to come.  Remember that you are more susceptible to back injury if you have previously had a back injury.  Take your time.  Take it easy.  Get help when possible.  Use lifting and moving devices when possible.  Do not risk your back trying to move something.

If you have questions or need further information please contact Lindsay McNair, Environmental Health & Safety Officer at 342-5177.