SECTION 10. PROPER LIFTING PROCEDURES AND BACK SAFETY

10.1 WEIGHT

Estimate the load to be lifted. It is suggested if you cannot move the load by pushing it with your toes, or it is more than 40 pounds, then it is too heavy to lift. If there is ANY doubt about your ability to lift a load by yourself, get assistance...it will save time in the long run and protect your back.

TEAM WORK - when lifting with another individual, lift smoothly to avoid strain produced by jerky movements. It is a good practice for the person in charge, or the person handling the heavy end of the load, to give the signals when ready to make the lift.

10.2 LIFTING PROCEDURES

Check your footing. Make certain the floor and the path you’ll be traveling are free of tripping and slipping hazards. When ready to lift the load, spread your feet comfortably apart with one foot slightly ahead of the other for better balance.

When lifting from a lower level, kneel or squat by bending the knees to get close to the level of the object. Don’t bend your back...KEEP YOUR BACK IN ITS NATURAL POSITION. GET CLOSE - get as close as possible to the object being lifted and lift smoothly without sudden or jerky movements. If it is a carton, small drum, or other similar object it is helpful to have one foot along the side of the object to achieve better balance when you make the lift.

Be certain the object being lifted is clean and dry so a firm grip can be achieved and maintained. If the object is greasy or slippery, clean it before attempting to lift. If edges are sharp, wear appropriate gloves. Keep your back in its natural position, tighten your grip with both hands and straighten your legs, letting the powerful leg, arm, and shoulder muscles do the lifting. Remember--the leg muscle bundles are each 8” - 10” or more in diameter, compared with the very thin (1/4” - 1/2” thick) single layer of muscles along the back.

When turning, shift the position of your feet rather than twisting your body at the waist. The twisting action puts a grinding, compressive weight on the cartilage in the spine; repeated frequently enough the action can cause cartilage failure.

Movement should be limited to one action at a time. (i.e. lift, turn, step)

10.3 ALTERNATIVES

Avoid lifting whenever possible by pushing, pulling, rolling or sliding the object being moved--use mechanical aids, i.e. hand trucks, hand carts, dollies, etc.--whenever possible avoid the need for lifting. In the event you find yourself faced with an awkward lifting situation, which could cause back strain, GET HELP.

Poor posture, lack of exercise, and overeating can be your back’s worst enemies. Most low back pain is a result of using your back improperly. Poor posture strains the lower back and makes it more vulnerable to injury. A swayback (increased lumbar curve) is usually a weak one. Weak and flabby abdominal muscles (pot bellies) deprive your back of its greatest support. Being overweight adds to the strain.

Back sprains occur when the back’s muscles or ligaments are stretched or torn. Back sprains usually result from common activities done improperly such as bending, lifting, standing, or sitting. An injury may also occur as a result of wrenching caused by an automobile accident or athletic injury. Back sprains can heal completely if properly treated. Practicing proper back mechanics can prevent most back sprains and save millions of dollars each year for employers and employees alike.

Slipped or ruptured discs, although uncommon, are notorious for causing severe pain and disability. The semi-solid center of the disc may “slip”, shift, or bulge and stimulate nerve endings in its tough capsule. Or, in more advanced cases, it may actually rupture (herniated) through the capsule like a tire blowout and pinch the spinal nerves (“pinched nerve”). This type of pain radiates down the back of the thigh and leg and is called SCIATICA. If pressure or pinching of the spinal nerves continues, actual nerve damage can occur and cause either numbness or muscle-like weakness in the leg. Some patients with slipped discs may require surgery.

Wear and tear arthritis (osteoarthritis) is part of the natural aging process. Osteoarthritis affects the discs and bones of your back in varying degrees. It narrows the discs and can cause irritating spurs on the vertebral bodies producing pain. However, osteoarthritis is often present with no discomfort at all. Proper use of your back and good posture and regular exercise can significantly decrease the wear and tear of osteoarthritis in aging.

Tension and emotional problems of everyday living play an important role in back pain. Economic worries, family pressures, and fatigue can actually cause back spasms. If you are willing to accept, understand, and work to improve the emotional factors in your life, you will cope better with your back pain and improve the chances for a healthy back.

ANY SEVERE OR PERSISTENT BACKACHE SHOULD BE BROUGHT TO YOUR DOCTOR’S AND YOUR SUPERVISOR’S ATTENTION.

Figure 9 - Back Safety Tips

BACK SAFETY TIPS - DO’S

LIFTING: Bend with your knees, not your back. Lift with your legs and hold object close to your body. Lift objects only chest-high. When load is heavy, get help and plan ahead to avoid sudden load shifts. Always be sure of your footing.

STANDING AND WALKING: Stand with one foot up; change positions often. Bend with knees to keep back straight. Walk with good posture keeping head high, chin tucked in, pelvis forward, toes straight ahead. Wear comfortable shoes.

DRIVING: Move car seat forward to keep knees bent and higher than hips. Sit straight; drive with both hands on the wheel.

SITTING: Sit in chairs low enough to place both feet on the floor with knees higher than hips. You may cross your legs or put your feet up on a stool. Sit firmly against the back of the chair.

SLEEPING: Sleep on your side with knees bent, or on your back with a pillow under your knees. A good nights sleep on a firm mattress is good for you and your back.

BACK SAFETY TIPS - DONT’S

LIFTING: Don’t bend over with legs straight and/or twist while lifting. Avoid trying to lift above shoulder level. These positions increase the risk of injury.

STANDING AND WALKING: Don’t stand in one position too long. Don’t bend forward with straight legs or walk with poor posture. Don’t wear high-heeled shoes when standing or walking for long periods.

DRIVING: Don’t drive sitting far back from the wheel. Stretching for the pedals and wheel increases low back curve and strain.

SITTING: Don’t slump. Don’t sit in a chair that is too high or too far from your work--avoid leaning forward and arching your back.

SLEEPING: Don’t sleep or lounge on soft, sagging, no-support mattresses or cushions. Swayback and back strain will result, especially when sleeping on your stomach.