09 Oct Back Care

Back Care: You Can Make a Difference!

Back injuries are among the most common workplace injuries. They can occur suddenly while lifting a heavy object or develop gradually from repetitive lifting, awkward postures, overexertion, prolonged sitting or standing, and poor body mechanics.

Many back injuries can be prevented by planning the task, using proper lifting techniques, maintaining good posture, and recognizing when a load requires mechanical assistance or another person.

Plan Before You Lift

Before picking something up, consider its weight, size, shape, and destination. Make sure the travel path is clear and determine whether you can safely handle the load.

If an object is too heavy, bulky, or awkward:

• Use a cart, dolly, hoist, lift table, or other mechanical aid.
• Reduce the size or weight of the load when possible.
• Ask another employee for assistance.
• Never attempt a lift simply because you think you should be able to handle it.

Use Good Lifting Techniques

Good body mechanics can reduce stress on the back:

• Get as close to the load as possible.
• Maintain stable footing.
• Bend at the knees and hips rather than bending primarily at the waist.
• Keep the load close to your body.
• Lift smoothly without jerking.
• Avoid twisting while lifting or carrying.
• Turn by moving your feet instead of twisting your back.
• Lower the load using the same controlled technique.

When possible, arrange materials so frequently handled items are stored between approximately knee and shoulder height.

Avoid Awkward and Static Postures

Back strain is not caused by lifting alone. Working for extended periods while bent, twisted, reaching, sitting, or standing in one position can also cause fatigue and discomfort.

Change positions periodically, adjust the work area when possible, and take brief movement or stretch breaks during prolonged tasks. Position tools and materials so they can be reached without excessive bending or stretching.

Maintain Strength and Flexibility

Regular physical activity can help maintain the strength, endurance, and flexibility needed for work and everyday activities. Appropriate stretching and movement can also help prepare the body for physically demanding tasks.

Employees should work within their individual capabilities and avoid treating physical conditioning as a substitute for proper lifting techniques or mechanical assistance.

Fatigue and Distraction

Fatigue, rushing, stress, and distraction can contribute to poor lifting decisions and unsafe body positioning. Slow down, focus on the task, and ask for assistance when necessary.

If something does not feel safe to lift or move, stop and find a safer method.

Remember

Protecting your back involves more than simply “lifting with your legs.” Plan the lift, keep loads close, avoid twisting and overreaching, use mechanical assistance, and get help with heavy or awkward loads.