We've got your back

Back injury prevention and safe

lifting techniquesScott Rhymes, CIH, CSP, REHS, ARM

Senior Risk Control Consultant

USI Insurance Services

Scott.rhymes@usi.com

707-338-7282

The reality of back injuries

• 80% of Americans will have a back injury that requires medical attention

• Back injuries are the second most common cause of lost work time, next to the common cold

• Back injuries occur more often at home than they do at work

• Injured backs are often subject to reinjury

Parts of the back

• Vertebrae

• Spinal cord

• Disks

• Muscles, ligaments, tendons

Preventable contributors of injury

• Years of abuse

• Poor posture

• Unconditioned back

• Excess weight and potbellies

• Bad lifting techniques

Back health

• Good posture - maintain the backs natural curves

• Good physical conditioning

• A strong stomach will help prevent back pain

• Flexibility - the more flexible, the less chance of injury due to strains/sprains

• Good lifting techniques - Bend at the knees

Exercise for your health

• Walking

• Stretching

• Sit-ups

• Leg lifts (Bend knees and lift)

• Squats

Know your lifting plan

1. Size up the load

• Weight

• Shape and size

2. Clear the path

• Objects

• Tight doorways or corners

3. Unloading zone

Team lift

• Designate a person to lead the lift

• Lift at the same time

• Keep the load level

• Unload slowly together

The proper lift

• Stand close with a shoulder-width stance

• Squat by bending your knees and hips

• Pull the load close and grip it

• Tighten your stomach, lift your head

• Rise up with your legs

• Make sure you can see

• Take small, stable steps

• Do not twist your back

Safe lifting zones

Factors affecting success• Weight

• Duration

• Frequency

• Grip

• Object placement (start and end)

• Reaching, bending, over shoulder, etc.

• Tools (quality and maintenance)

• Size and shape of object

• Push vs. pull

Principals of control

• Weight

• Frequency

• Duration

• Awkward lifting

Principles of control

Weight

• Reduce weight

• Increase weight

• Mechanical Assist

• Slide vs. lift

• Team lift

Frequency

• Mechanical assist

• Avoid unnecessary

lifting

• Use mobile storage

Duration

• Rotation

• Mechanical Assist

• Job Layout

Awkward lifting

• Remove obstacles

• Slide closer

• Reduce depth

• Reduce size

• Mechanical Assist

• Team lift

• Add handles

• Arrange storage

Adding handles

Arrange storage

Look for innovation

Stretching exercises

General Stretches – March in Place

• March in place for 15 seconds to warm up muscles and increase circulation

• Raise knees to a comfortable level

• Swing arms if comfortable for you

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Lateral Neck Stretch

• Place one hand behind back and the other on top of head

• Gently pull head to side until gentle stretch is felt on side of neck

• Hold 10 seconds

• Repeat with other side

21

Chest Bicep Stretch

• Clasp hands behind back and gently reach away from back

• Gentle stretch should be felt in front of shoulders and chest

• Hold 10 seconds

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Upper Back Stretch

• Clasp hands together in front

• Reach away from your body

• Gently bend neck down

• Stretch should be felt in upper back and lower neck

• Hold 10 seconds

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Wrist Flexor Stretch

• Reach in front with palm up and elbow straight

• Place fingers across lower portion of palm and bend wrist towards floor with other hand

• Stretch should be felt in front of forearm

• Hold 10 seconds

• Repeat with other side

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Wrist Extensor Stretch

• Reach in front with palm down and elbow straight

• Gently bend wrist towards floor with other hand

• Hold 10 seconds

• Repeat with other side

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Lateral Trunk Stretch

• Place hands together overhead and lean trunk to side

• Hold 10 seconds

• Repeat with other side

26

Back Extension Stretch

• Place hands on hips and gently bend torso backwards

• Stretch should be felt in front of torso and possibly in low back

• Hold 10 seconds

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Standing Hamstring Stretch

• Maintain a slight bend in the knees

• Bending at waist, reach behind knees while pressing hips upward

• Gentle stretch should be felt in back of thighs

• Hold 10 seconds

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Reach Down

• Stand up straight and keep your shoulders back

• Reach fingers towards floor

• May feel stretch in neck or upper shoulder

• Hold 10 seconds

29

Shoulder Circles

• Leaving arms at sides, rotate shoulder blades in circular motion

• Loosens shoulders and shoulder blades

• Rotate for 10 seconds

• Alternate clockwise and counterclockwise throughout day

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Shoulder Squeeze

• Rotate shoulders back and down

• Leaving arms at side, squeeze shoulder blades together in back

• Hold 10 seconds

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Chest Stretch

• Place hand on wall or upright and turn away until gentle stretch is felt in chest

• Hold 10 seconds

• Repeat with other side

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Neck Shoulder Stretch

• Place one arm behind back and other on top of head

• Gently pull head forward and towards underarm until stretch is felt in back and/or side of neck

• Hold 10 seconds

• Repeat with other side

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Shoulder Stretch

• Gently pull arm across body while looking over shoulder

• Hold 10 seconds

• Repeat with other side

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Forearm Stretch

• Palms down, make a fist and flex the wrists down while keeping the elbows straight

• Hold 10 seconds

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Tricep Stretch

• Grasp opposite elbow overhead and gently pull towards head

• Hold 10 seconds

• Repeat with other side

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Heel Raises

• Raise up on ball of foot ten times

• Repeat throughout the day

• Good stretch to promote circulation

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Calf Stretch

• Facing wall, place one foot behind with knee straight and toes facing forward

• Keep heel to floor and move foot back until gentle stretch is felt in calf

• Hold 10 seconds

• Repeat with other side

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Thigh Stretch

• Use a firm surface for hand support

• With a slight bend in supporting leg bend other knee and pull foot towards buttock until gentle stretch is felt in front of thigh

• Hold 10 seconds

• Repeat with other side

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Lateral Hip Stretch

• Cross your right leg behind left and shift your hips to the right

• Hold 10 seconds

• Switch and repeat with other side

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Trunk Rotation

• Cross arms on chest and gently twist to one side

• Hold 10 seconds

• Repeat with other side

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