4/18/2011 Avoiding Back Injuries

Avoiding Back Injuries

 
The amount of force you place on your back in lifting may surprise you!


Think of your back as a lever. With the fulcrum in the center, it only takes ten pounds of pressure to lift a ten pound object.

If you shift the fulcrum to one side, it takes much more force to lift the same object. Your waist acts like the fulcrum in a lever system, on a 10:1 ratio. Lifting a ten pound object puts 100 pounds of pressure on your lower back.

When you add in the 105 pounds of the average human upper torso, you see that lifting a ten pound object actually puts 1,150 pounds of pressure on the lower back.

Now let’s talk about some of the causes of back injuries.  Anytime you find yourself doing one of these things, you should think:

DANGER! ... My back is at risk!

Try to avoid heavy lifting . . Especially repetitive lifting over a long period of time.
Avoid Twisting at the waist while lifting or holding a heavy load . . . this frequently happens when using a shovel.
Avoid Reaching and lifting over your head, across a table, or out the back of a truck.
Avoid Lifting or carrying objects with awkward or odd shapes.
Avoid Working in awkward, uncomfortable positions or Sitting or standing too long in one position.  Believe it or not, sitting can be very hard on the lower back.
And remember that It is also possible to injure your back slipping on a wet floor or ice.

Prevention:
Avoid lifting and bending whenever you can.
Place objects up off the floor.
Raise/lower shelves.
Use hand trucks, carts, dolleys, cranes, hoists, lift tables, and other lift-assist devices whenever you can.
Test the weight of an object before lifting it by picking up one corner or a side.
Get help if it’s too heavy for you to lift it alone.

When you do have to lift something, Use proper lift procedures
Follow these steps when lifting:
1.) Take a balanced stance, feet shoulder-width apart.
2.) Squat down to lift, get as close to the load as you can.
3.) Get a secure grip, hug the load.
4.) Lift gradually using your legs, keeping the load close to you, and keeping your back and neck straight.
Once standing, change directions by pointing your feet in the direction you want to go, and turn your whole body uniformly. Avoid twisting at your waist.
To put load down, use these guidelines in reverse.

Here are some things we can all do:
Minimize injuries to your back by doing exercises that tone the muscles in your back, hips and thighs. Before beginning any exercise program, you should check with your doctor.
Exercise regularly.
Warm up slowly . . . A brisk walk is a good way to warm up.
Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

Take care of your back…And it will take care of you!
Exercise daily.
Avoid Heavy Lifting.
Get Help with heavy or bulky objects.
If you must bend over, do it properly.
Avoid twisting at the waist when carrying objects.
Always watch where you’re going.