Document ykmJjGz31Zk0gzvwX1Y4Mx2gE

SL 0602.3 9 SL 060240 r The Occupational Safety and Health Administration has called back injuries "the nation's number one workplace safety problem." fi. Many back injuries are extremely painful. They can be very expensive. Back injuries can cause longlasting disability and loss of work. Fortunately, many spinal injuries are avoidable. The goal of this handbook is to help you prevent back injury by showing you: S' How your back works How to lift and handle materials safely How' a healthy lifestyle can protect your back. Nothing can guarantee you freedom from back pain. But there are many things you can do to help you avoid it. 1 SL 060241 Let's look at some o! the parts of the spine and what they do. K The backbones, or vertebrae, support the body and protect the nerves of the spinal chord. The spinal discs act as shock absorbers between each pair of vertebrae. IS The leg muscles can provide much of the power for lifting. J Most important is the mind. If you plan ahead and use common sense, you'll make things as safe and easy for your back as possible. The SPINE SL 060242 Preparing for the Lift '& Before starting to lift or carry anything, check your entire walk way to make sure your footing will be solid. Your shoes should give you good balance, support and traction. v Clear any movable obstacles out of your way, and make sure you know where the unmovable ones are. iJ Cautiously heft the object you'll be moving, to check its weight and center of gravity. Alternatives to Lifting For difficult lifting tasks, keep these options in mind. St Asking a co-worker for help 13 Using a pushcart or other materials-handling device. Pushing a load is easier on the back than pulling is. If you must pull something: Face the object squarely, with one foot at least 12 inches in front of the other. Keep your back straight. v` Bend your knees slightly. \i Pull with one smooth Performing the Lift This is the part that causes most on-the-job back injuries. The keys to safe and easy lifting are: Face the object squarely and get as close to it as you can. Balance yourself solidly, with one foot slightly in front of the other. Squat down, bending your knees. Keep your back straight and as nearly upright as possible. Grip the object firmly. lake a breath and hold it. Tighten your abdomen. Keeping your back straight, use your legs to bring you to a standing position. Make the lift smoothly and under control. mT ``kM .... SL 060244 Carrying and Lowering When carrying an object, grip it firmly and hold it as close to your body as possible. Use a safe technique for setting the load down. Keep your back straight. Tighten your abdomen. Bend at the knees. Whenever possible, store heavy loads off the floor. Shoveling The same guidelines apply to other lifting jobs, such as shoveling. ' Make sure your grip and balance are solid. Tighten your abdomen as you lift. * Keep the shovel close to your body. Bend your knees, not your back. - Use the strength of your thigh muscles to bring you to an i upright position. Increase your leverage by keeping your bottom hand low and toward the shovel blade. This allows you to use the strength of your arms and shoulders to take the load. The biggest danger to your back is in twisting. Use your feet to turn your whole bodv. 5 SL 060245 Warning of Special Dangers " Don't lift objects over your head. *' Don't twist your body when lifting or setting an object down. 5S Don't reach over an obstacle to lift a load. Move whatever is in your way or go around it. Pace yourself to avoid fatigue when doing heavy work for a long period of time. Follow the safety guidelines of your workplace. * SL 060246 Posture Standing sv Avoid slouching and an unnaturally stiff posture. Keep your abdomen, but tocks, and chin tucked in. Hold your shoulders slightly back and your head high. When standing for a long time, keep your weight wrrevenly distributed and rest each leg in turn. Use a footrest. Sitting $ Good sitting requires good support. ?' When driving, use a pillow or rolled-up towel to support your lower back. Keep the seat far enough forward to reach in struments and pedals easily. When driving long distances, stop from time to time to rest. Diet Carrying extra body weight puts unnecessary stress on your back. Eat the right type and amount of food to keep your weight under control. * SL 060247 Exercise A good exercise program can help keep your back healthy by giving key muscle groups flexiblity and strength. Whatever exercise you choose, these hints can help you to perform it safely. 6* If you have a history of back problems, consult your doctor before beginning any exercise program. SB Exercise regularly. Warm up thoroughly before starting any vigorous exercise and cool down afterward. SI Maintain good posture throughout your workout. S If the exercise starts to cause pain, stop doing it. Sports and recreational activities can be an enjoyable way to keep your back healthy. 1? Activities that are widely recommended for the back include brisk walking, cycling and swimming. 88 Sports that twist or jar the spine can injure it. Approach these activities cautiously. Here are some simple exercises that can be used in prevention of back problems or recovery from them. If you've had a recent back injury, check with your doctor before beginning these or anv other exercises. SL 060249 Partial sil-ups, to strengthen the abdominal muscles & Lie down, with your legs bent at the knees and your feet flat on the floor. m su up partially, with your arms reaching between your legs until your shoulders are about 4 inches off the ground. S Return to the start position and repeat. Semi-squat, to strengthen the legs and hips ^ From a standing position, hold onto a sturdy support and bend your legs to a 45-degree angle. - Tighten your buttocks with each squat, to protect your lower back from strain, v Hold the squat position for several seconds. Return to the start position and repeat several times. Medical Resources A wide variety of medical resources are available to people with back problems. If you suffer a back injury, obtain expert medical advice on which form of therapy will be best for you. h SL 060250 For questions 1 to 10, say whether each statement is true or false. 1. TF According to OSHA, back injuries are our most serious work place safety problem. 2. TF The muscles of the abdomen help support the back. 3. TF Shoes with raised heels are the safest to wear when lifting. 4. TF Obstacles should be moved out of your path while you are carrying a load. 5. TF You should exhale completely before lifting anything. 6. TF Heavy objects should be stored off the floor when possible. 7. TF To have good posture, stand as stiff as possible. 8. TF The kind and amount of food you eat can affect the health of your back. 9. TF The more strenuous a sport is, the more it will help your back. 10. TF Some forms of therapy might be good for one person's back injury, but harmful for another's. For items 11 to 20, choose the answer that best fills in the blank or answers the question. The spinal act like shock absorbers between each pair of back bones. a) ligaments b) discs c) muscles d) nerves 12. When pulling an object, you should bend___ a) your knees, but not your waist. b) your waist, but not your knees. c) your knees and your waist. d) neither your knees nor your waist. 13. For a safe lift, where should your load be? a) to one side of you. b) as far away from you as possible. c) about 24 inches away from you. d) as close to you as possible. T,jl * !$' f m i,' SL 060251 gatMBBMBS; $ 14. Which of these should you not do to lift safely? a) keep your back straight. b) keep your back as nearly upright as possible. c) bend forward at the waist. d) bend your knees to squat down. 15. Most of the power for lifting should come from the muscles of your___________ a) arms b) abdomen c) legs d) back 16. Which of these types of lifts is leas! hkelv to be dangerous? a) lifting an object over your head. b) twisting to lift an object at your side. c) lifting something from a 2-foot high bench. d) reaching over an obstacle to lift something. 17. People who drive long distances may need to: a) stop less frequently. b) put a pillow or roll-up towel in the seat for extra back support. c) move the seat forward as far as it will god to relieve back strain. d) sit up straighter in the seat. 18. To be good for your back, an exercise program should build strength and . a) body weight c) quickness b) flexibility d) large arm muscles 19. People with a history of back problems should a) exercise as vigorously as possible. b) take pain pills before exercising. c) avoid doing any exercise. d) consult a doctor before beginning any exercise program. 20. Which of these is not a good idea when exercising? a) taking two weeks off between exercise periods. b) warming up thoroughly. c) maintaining good posture while exercising. d) stopping any exercise that causes pain. SL 060252 2. True 3. False. The lower the heel of your shoe is, the better balance it will give you. 4. False. It's much safer and easier to move obstacles before you load up. 5. False. You should take a breath and hold it, to build up pressure inside your chest and abdomen. This will help support your spine. 6. True 7. False. The best standing posture is erect, but not stiff. The curves of the spine are naturally balanced. 8. True 9. False. Some strenuous sports can strain the back or damage it in other ways. 10. True 11. b. discs 12. a. your knee, but not your waist. 13. d. as close to you as possible. 14. c. bend forward at the waist. 15. c. legs. 16. c. lifting from a 2-foot high bench. 17. b. put a pillow or rolled-up towel in the seat for extra back support. 18. b. flexibility. 19. d. 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