National Safety Compliance Back Safety Training

Introduction

OSHA considers back injuries to be a top workplace safety problem. Once you have a back injury, the effects can often last for months, years or in some cases the rest of your life.

This training will provide you with some general knowledge about the Back, Back Injuries, and Proper Lifting Procedures to maintain a safe and healthy back.

The Structure Of The Back

The structure of the back is a complex and intricate system made up of many components. The primary components are the spine, spinal cord, and muscles. Most back problems are related to the spine.

The spine is the part of the back which supports the trunk and head. It is also paramount in walking, running, sitting, and standing. The spine houses and protects the spinal cord as well as giving flexibility to the body. The spine is made up of many small bones called vertebrae and has a natural “S” shape.

There are approximately 400 muscles which help stabilize the spine and help with proper posture. More than 1000 tendons connect these muscles to the spine.

Cause Of Back Pain

Many injuries to the back occur because of years of neglect and misuse. Improper lifting and carrying techniques, poor posture, lack of exercise, and a poor diet all contribute to back injuries and problems. Some common back injuries include: strains, sprains, and herniated discs. Once the back becomes weak, any sudden movement or improper lifting technique can cause an injury. Typically, you will experience pain whenever you strain, sprain or in some way injury the back. Back pain can be debilitating and can last a few days or even several years. There are several causes which can lead to a weakened back or back injury.

• Physical Condition – Physical condition is key to a healthy back and body. It also plays an important role in the aging process. As we age, the back generally deteriorates. Over time, the back muscles tend to lose strength and spinal discs can tear, rip or become herniated. Lack of exercise, a poor diet and excess weight can all expedite this deterioration.  An unhealthy diet can also lead to health problems and excessive weight.  Extra weight means more strain on the back and lack of exercise leads to a weak back.
• Posture – Good Posture is important for a healthy back.  As a child, your parents would tell you not to slump over and to stand up straight.  They were encouraging you to have good posture.  The spine functions best when its natural “S” shape is maintained. Sitting, standing or lying down incorrectly for long periods of time can affect the back negatively and cause muscle fatigue and back pain.
• Accidents or Trauma – Being in an accident can cause serious back pain; whether you slip, trip, fall, get stuck by machinery or equipment, bend in an awkward position or are involved in an auto accident.
• Tension & Stress – Stress effects everyone at some level. Muscle tension can be brought on by stress and anxiety. “Tight” muscles can cause muscle spasms and back pain. Relaxation can help to relieve muscle tension.
• Musculoskeletal Disorders – Musculoskeletal Disorders can be caused by repetitive motions, awkward and static work positions. These types of injuries refer to injury or damage of the skeletal muscle, tendons, bones, ligaments, joints, nerves, blood vessels or related soft tissue including strain, sprain and inflammation.

Proper Lifting And Carrying

To minimize the possibility of a back injury, you need to practice safe and correct lifting techniques. Here are some guidelines for lifting and carrying safely.

• Plan Ahead – Before lifting an object, know where it will be placed. Make sure the path is clear of any obstacles. This will help prevent any awkward movements while carrying the load. Be sure to prop doors open or have someone there to keep them open if necessary. Never try to open a door while carrying a load. Take the safest route and avoid slippery and uneven areas. If lifting with another person, agree on the plan and route before you start.
• Check The Weight – Before you lift or carry any object, check its weight. Pick up a corner or push the object lightly. If it’s too heavy to move, get help or use a mechanical device to assist you. Never try and lift objects that are too heavy for you to handle alone. You should always get help with bulky or awkward type objects and with objects which block your line of sight. Never lift anything unless you are sure you can do so safely.
• Lifting The Load – When lifting an object from floor level you want to always make sure to keep your back straight and bend at the knees. Stand close to the object with your feet shoulder width apart. This will provide a solid base for lifting. If your feet are too close together, good balance is difficult to achieve; too far apart and movement will naturally be reduced. Never lift with your back. Focus on keeping your spine straight, thereby shifting most of the weight off your back and onto your legs. Keep your eyes up and look straight ahead. This will also assist in keeping your back straight. Tighten your abdominal muscles. Doing so will help your back stay in good lifting position and help keep from straining your back. Remember, lift with your legs and not with your back. The leg muscles are much stronger than the back muscles. Also remember when turning, to move your feet not your torso. Never twist or turn your back when lifting or carrying a load.
  
• Carrying The Load – When you carry a load, keep your back straight or slightly arched. Walk slowly keeping the load close to your body and use your feet to change direction. Avoid twisting your back and/or leaning over. Keep the object close to your body and avoid lifting it over your head.
  
• Setting The Load Down – Stand as close as possible to where you want to set the object. Squat down to lower the object using your legs; do not bend at the waist. Keep your head up and avoid twisting your body while setting the object down. Only release the object when it is located where you want it. To avoid injury, don’t release your grip until the object is secured.
  

Equipment For Lifting And Moving

When lifting or moving some items, it is smarter to use equipment made for such tasks. Forklifts, Carts, Dollies, Hand Trucks, Ropes and Hoists are just a few of the many items which can be used to make lifting items not only much easier, but a lot safer as well.

Here are Some Basic Guidelines To Remember As Applicable:

• Secure the load with something appropriate such as a lashing strap or tie down.
• Use both hands to control the device being used.
• It is safer and easier to push than it is to pull.
• Avoid stairs, inclines and other uneven surfaces.

Additional Back Safety Guidelines

Having a safe attitude and knowing your limits helps as an overall back safety program.

• Never lift objects over your head and never reach overhead to grab something.
• Always use a step-stool or platform to move closer to the area to place the object or to reach for an object.
• When performing physical labor involving the back, such as raking, shoveling and digging make sure you use proper techniques to keep the back safe.
• Split larger loads into smaller loads whenever possible.
• Rushing to pick up something can lead to injury. Take your time and always examine the load.

Maintain A Healthy Back

Remember that good posture is important for a healthy back. Sitting or standing for prolonged periods of time can affect the back either positively or negatively. It’s important to learn and practice the correct methods for how to support the back. Preventing back injuries requires not only proper lifting and carrying, but good posture as well as a proper diet.

• As the back deteriorates with age, it is important to do everything possible to keep the back healthy.
• A great idea would be something like shifting your weight from one foot to the other at various intervals if your standing for long periods of time.
• Always stand or sit up straight. If you are sitting, place a pillow behind the lower back for additional support.
• Keep your knees at a 90 degree angle and feet flat on the floor.
• Exercise while sitting by tightening your abdominal muscles and holding for 5 – 10 seconds.
• If you sit for extended periods you should get in the habit of occasionally getting up and walking around.

Make exercise a priority in your life. Exercising on a daily basis can strengthen the back, stomach and leg muscles, increase flexibility and increase the chance of maintaining a healthy back for years to come.

MY BACK
Use These Principals To Avoid Injury and A Lifetime Of Back Pain

• Make sure you plan your lift. Clear the path. Assess the weight. Seek assistance if it’s too heavy.
• Your feet should be shoulder width apart. Get a firm footing close to the load.
• Be sure to lift smoothly using a suitable lifting technique.
• Avoid jerking or twisting. A suitable firm grip should be maintained throughout the lift.
• Carry the load close to your body, always move your feet when turning.
• Keep your spine aligned with natural curves. Maintain the “S” shape curve in your back.

I acknowledge my responsibility to read, understand and follow the contents of the National Safety Compliance Back Safety Training program while working.