The Forces Involved
The amount of force you place on
your back in lifting may surprise
you!
Think of your back as a lever.
10 lbs With the fulcrum in
the center, it only
takes ten pounds of
10 lbs 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.
100 lbs Lifting a ten pound
object puts 100
pounds of pressure
10 lbs
on your lower back.
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.
Common Causes
of Back Injuries
Back injuries are second in number
after injuries to the fingers and
hands.
Most lower back injuries come from:
–Lifting
–Lowering
–Pushing
–Pulling
–Carrying
Common Causes
of Back Injuries
Three main factors in manual lifting:
Load Location - Where is the load?
Task Repetition - Frequency of
Exertion
Load Weight -How heavy?
Common 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.
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
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 dollies.
Prevent Back Injuries
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 it’s too
heavy for you to lift it
alone.
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.
Prevent Back Injuries
Get a secure grip, hug
the load.
•Lift gradually using your
legs, keep load close to you,
keep back and neck straight.
Prevent Back Injuries
Do not turn at the waist to change
direction or to put an object down.
Change directions by pointing your
feet and turning your whole body.
Avoid twisting at your waist.
Toput load down, use these
guidelines in reverse.
Points to Remember
Usegloves to protect the hands and
safety shoes to protect the feet.
Inspectobjects for slivers, sharp
edges, rough surfaces, or slippery
surfaces before attempting to lift.
Points to Remember
Keepfingers away
from pinch and shear
points.
Do not carry a load
that obstructs the view
of the direction of
travel.
Make sure the path is
clear. Look for
obstructions and
spills.
Points to Remember
Do not “jerk-lift” loads,
which multiplies stress
to the lower back.
Consider the need to
rest.
Points to Remember
UseTeam-Lifting Principles when the
load or material is too much for one
person to handle safely and
mechanical equipment is not
practical for this purpose.
Individuals approximately the same size
Lift and move together
Observer to give orders to ensuring
necessary coordination
Things You Can Do
Minimizeproblems with your
back by exercises that tone the
muscles in your back, hips and
thighs.
Beforebeginning any exercise
program, you should check with
your doctor.
Exercise!
Exercise regularly, every other
day.
–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.
Exercises
To Help Your Back
Wall slides to strengthen your
muscles . . .
Stand with your back against
a wall, feet shoulder-width
apart.
Slide down into a crouch with knees bent
to 90 degrees.
Count to 5 and slide back up the wall.
Repeat 5 times.
Exercises
To Help Your Back
Leg raises to strengthen back and hip
muscles . . .
Lie on your stomach.
Tighten muscles in one leg and raise leg
from floor.
Hold for count of 10, and return leg to floor.
Do the same with your other leg. Repeat five
times with
each leg.
Exercises
To Help Your Back
Leg raises to strengthen back and hip
muscles.
Lie on back, arms at your sides. Lift one leg
off floor and hold for count of ten.
Do the same with the other leg. Repeat 5
times with each leg. If this is too difficult…
Keep one knee bent and the
foot flat on the floor while
raising the other leg.
Exercises
To Help Your Back
Leg raises while seated . . .
Sit upright, legs straight
and extended at an angle to
floor. Lift one leg waist
high. Slowly return to floor.
Do the same with the other
leg.
Repeat 5 times with each leg.
Exercises
To Help Your Back
Partial sit-up to strengthen
stomach muscles . . . Lie on back,
knees bent and feet flat on floor.
Slowly raise head and
shoulders off floor and
reach both hands
toward your knees.
Count to 10. Repeat 5
times.
Exercises
To Help Your Back
Back leg swing to
strengthen hip and back
muscles . . .
Stand behind chair, hands on
chair. Lift one leg back and up,
keeping the knee straight.
Return slowly. Raise other leg
and return.
Repeat 5 time with each leg.
Exercises To Decrease
the Strain on Your Back
Lie on back, knees bent, feet flat on floor.
Raise knees toward chest.
Place hands under knees & pull knees to
chest.
Do not raise head.
Do not straighten legs as you
lower them.
Start with 5 repetitions, several
time a day.
Exercises To Decrease
the Strain on Your Back
• Lie on stomach, hands under
shoulders, elbows bent and push up.
•Raise top half of body as high as possible. Keep
hips and legs on floor. Hold for one or two seconds.
Repeat 10 times,
several times a day.
Exercises To Decrease
the Strain on Your Back
•Stand with feet apart.
•Place hands in small of back.
Keep knees straight.
•Bend backwards at waist as far as
possible and hold for one or two
seconds.
•Repeat as needed.
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
Rules of Lifting - Overview:
DO engineer manual lifting and
lowering out of the workplace. If this
is not an option, perform it between
knuckle and shoulder height.
DO be in good physical shape. If you
are not used to lifting and vigorous
exercise, don’t attempt to do difficult
lifting or lowering tasks.
Rules of Lifting - Overview:
DO think before acting. Place material
conveniently within reach. Have handling
aids available. Make sure sufficient space is
cleared.
Do get a good grip on the load. Test the
weight before trying to move it. If it is too
bulky or heavy, get a mechanical lifting aid
or somebody else to help, or both.
Rules of Lifting - Overview:
DO get the load close to the body. Place the
feet close to the load. Stand in a stable
position with the feet pointing in the
direction of movement. Lift mostly by
straightening the legs.
DO NOT twist the back or bend sideways!
Rules of Lifting - Overview:
DO NOT lift or lower awkwardly.
DO NOT hesitate to get mechanical help
or help from another person.
DO NOT lift with arms extended.
DO NOT continue lifting when the load is
too heavy!
