Test your Spine Q True or False

 False  False  True  False  True  Very few people are affected by back pain  Back injuries cost employers an estimated $10 billion a year  The back is a complex system of bones, discs, muscles and nerves  The spine is a straight column of rigid bones  The safest way to lift an object is to stand close to it, bending your knees and letting your legs do the work.  Regular exercise will keep your

 True

Test your Spine Q True or False

 True  A lumbar support or rolled-up

towel placed in the small of your back while sitting will relieve stress on your spine
 Your lower back is subject to

 True

 False

greater mechanical stress than any other part of your body

 If you're under 50, there is no

 False

need to worry about osteoporosis

 Once you've injured your back

 Second most common injury in the state  Second (only to the common cold) most frequent visit to the doctors office  Statistically, 8 out of 10 will suffer some sort of back pain throughout their life  One of the leading causes of disability and time lost from work  Direct costs estimated at $24 billion, indirect

Why have Training??

State of Florida - Back Injury Data

State Statistics
6 366 3 9

3 Frequency & Severity (000's) Values as of 10/01/00 3

9 7

97 3 3

997

99

999

Year
7/ e e c s 3 3 3 9 Se e it / 7/ /99 7/ 97 366 /9 7/ 6 /97

9 7

National Statistics
Percentage of All Claims Due to Overexertion in Lifting Figures for 1998
% % % % % % % % % % % % % % % Private Overexertion in Lifting 16.2% g. 10.5% Mining .5% Const. Manufact. 11.7% 13.5% Industry
Source: National Safety Council Injury Facts, 2000 Edition

% %

Trans. & Pub. Util. 17.8%

Trade 18.8%

Services 18.2%

FL St. Govt. 10.0%

7 Cervical Vertebrae 12 Thoracic Vertebrae 5 Large Lumbar Vertebrae Sacrum Coccyx or

Spinal Cord Disc Vertebr a Spinal Nerves

Top View of Healthy Disc

Normal Spine osition

Deep Muscles of the Back

Erector Spinae Posterior Serratus Muscles

Serratus Anterior and Transversus

Deep Muscles of the Back

External Oblique

The Forces Involved

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.

The Forces Involved

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

The Forces Involved

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.

The Forces Involved

If you were 25 pounds overweight, it would add an additional 250 pounds of pressure on your back every time you bend over.

Does SANTA have back pain??

Back Strain
 Definition: Strains are tears or stretches in the muscle fibers or the tendons that connect muscles to bones. Strains can range from relatively mild injuries, with some muscle fibers being torn, to large muscle tears with swelling and bleeding present.  Symptoms Signs: y Pain, swelling, and tenderness in a muscle group or joint

Back Sprain
 Definition: A sprain occurs when a ligament -- the tissue that connects bones together -- is stretched or torn.  Symptoms  joint pain or muscle pain swelling discoloration of the skin, especially bruising impaired joint function

Bulging Disc
 A bulging disc appears to have moved or slipped out of place. Discs cant really move, but swelling or years of poor posture can leave them protruding from between the vertebrae. The

Herniated Disc
 A herniated disc is a rupture of the jelly-like substance from inside one of the fibrous discs that provide cushioning between the vertebrae of the spine. Herniation results in pressure on nearby nerves which can result in a variety of

Common Causes of Back Injuries

Anytime you find yourself doing one of these things, you should think: DAN ER! My back is at risk! Try to avoid heavy lifting . . Especially repetitive lifting over a long period of time

Common Causes of Back Injuries

Twisting at the waist while lifting or holding a heavy load . . . this frequently happens when using a shovel.

Common Causes of Back Injuries

Reaching and lifting . . . over your head, across a table, or out the back of a truck . . . .

Common Causes of Back Injuries

Lifting or carrying objects with awkward or odd shapes . . . .

Common Causes of Back Injuries

Working in awkward, uncomfortable positions . . .

Common Causes of Back Injuries

Sitting or standing too long in one position. . . sitting can be very hard on the lower back . . . .

Common Causes of Back Injuries

Improper Sitting
 If you stand or sit with your head forward, your upper back rounded and your chest collapsed, your posture is less than optimal and can result in muscle strain throughout your body  While standing or sitting, you should practice proper posture. Keep your

Common Causes of Back Injuries

It is also possible to injure your back slipping on a wet floor or ice . . .

Prevent Back Injuries

 Avoid lifting and bending whenever you can  Place objects up off the floor  Raise lower shelves  Use carts and dolleys  Use cranes, hoists, lift tables, and other lift-assist devices whenever you can  Test the weight of an object before lifting by picking up a corner  Get help if its too heavy for you to lift

Prevent Back Injuries

 Use proper lift procedures . . . Follow these steps when lifting . ..
Take a balanced stance, feet shoulder-width apart Squat down to lift, get as close as you can Get a secure grip, hug the load Lift gradually using your legs, keep load close to you, keep back and neck straight Once standing, change directions

Things You Can Do

 Minimize problems with your back by doing stretches and exercises that tone the muscles in your back, hips and thighs
 Note: Before beginning any exercise program, you should check with your doctor

Stretch and Exercise!

 Exercise regularly, every other day. Warm up slowly . . . A brisk walk is a good way to warm up Stretching loosens the muscles and prepares them for the workout Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

Stretches To Help Your Back

Double knee-to-chest stretch
 Lie down on back.  Pull both knees in to chest until you feel a comfortable stretch in lower back.
 Keep the back

relaxed
 Hold for 45 to 0

seconds.
 Release. Repeat 2

times.
 Do once per day

Stretches To Help Your Back

Trunk flexion stretch
 On hands and knees, tuck in chin and arch back  Slowly sit back on heels, letting shoulders drop toward the floor  Keep the back relaxed  Hold for 45- 0 seconds  Release. Repeat 2 times  Do once per day

Stretches to Help Your Back

Mid-back rotation stretch
 Lie on stomach. Lift body so that only hands and feet touch the floor  Reach to each side as far as possible, keeping chest as low to floor as possible  Hold for 45- 0 seconds and release  Do once per day

Stretches to Help Your Back

 Lie on back  Keeping back flat and feet together, rotate knees to one side  Hold for 45- 0 seconds  Release. Repeat 2 times  Do once per day

Lower trunk rotation stretch

Your Back
Alternate arm-leg extension exercise
Face floor on hands and knees Raise left arm and right leg. Do not arch neck Hold for 10 seconds and release Raise right arm and left leg. Do not arch neck Hold for 10 seconds and release. Repeat 10-15

times on each side Do once per day

Exercises To Help Your Back

Pelvic tilt exercise
 Lie on back with knees bent, feet flat on floor and arms at sides.  Flatten small of back against floor. (hips will tilt upward.)  Hold for 10-15 seconds and release. Gradually increase your holding time to 0 seconds  Repeat 2 times  Do once daily

Exercises To Help Your Back

Lie on the floor on back.

Curl-up exercise

Keeping arms folded across chest, tilt pelvis to

flatten back. Tuck chin into chest. Tighten abdominal muscles while raising head and shoulders from floor Hold 10 seconds and release Repeat 10-15 times. Gradually increase your repetitions. Do once per day

Exercises To Help Your Back

Diagonal curl-up
 Lie on back on floor with arms folded across chest and knees bent.  Keeping arms folded, tilt pelvis to flatten back and tuck chin into chest.  Lift head and shoulders from floor while rotating to one side.  Hold to 10 seconds and release  Repeat 10-15 times. Gradually increase your repetitions  Do once per day

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

NIOSH Study
A Lack of Scientific Support
 After a review of the scientific literature, the results cannot be used to either support or refute the effectiveness of back belts in injury reduction.  There is insufficient scientific evidence to show they actually deliver what is promised.  The Institute does not recommend the use of back belts to prevent injuries among workers who have never been injured.*

Pregnancy
 Muscles and ligament are already being stressed beyond normal levels  Spine joints become less stable due to hormonal changes in the body  The curve in the

In a Nutshell
 Employees need:
An Atmosphere that Promotes a Safe Workplace Education Training on Proper Technique Proper Tools for the Job

Websites Used For This Program

www.safetyinfo.com http://www.healthlinkusa.com/39 getpage.asp?http://www.orthop.washington.edu/bonejoint/zlvzzzz z1 1.html http://webmd.lycos.com/content/dmk/dmk article 6462859 http://www.txdirect.net/users/spbaylan/Sapmr.htm www.vesallus.com