Transcript No Slide Title

Test your Spine Q
 False
 False
 True
 False
 True
 True
True or False
 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 back limber and
help prevent injury
Test your Spine Q
 True
 True
True or False
 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 greater mechanical
stress than any other part of your body
 False
 If you're under 50, there is no need to worry about
 False
 Once you've injured your back you can never fully
osteoporosis
recover
Why have Training??
 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 costs reaching $35 billion
with a total of nearly $60 billion to
the employer
State Statistics
State of Florida - Back Injury Data
4860
5000
4366
4500
4000
3500
3049
3000
Frequency &
Severity (000's) Values 2500
as of 10/01/00
2000
1500
1000
987
1054
970
500
235
355
0
1997
1998
1999
2000
Year
07/01/00
07/01/99
07/01/98
07/01/97
Frequency
235
1054
970
987
Severity (000's)
355
3049
4366
4860
National Statistics
Percentage of All Claims Due to Overexertion in Lifting
Figures for 1998
20.0%
18.8%
17.8%
18.0%
18.2%
16.2%
16.0%
13.5%
14.0%
11.7%
12.0%
10.5%
10.0%
% 10.0%
8.5%
8.0%
6.0%
4.0%
2.0%
0.0%
Overexertion in Lifting
Private
Ag.
Mining
Const.
Manufact.
Trans. &
Pub. Util.
Trade
Services
FL St.
Govt.
16.2%
10.5%
8.5%
11.7%
13.5%
17.8%
18.8%
18.2%
10.0%
Industry
Source: National Safety Council Injury Facts, 2000
Edition
7 Cervical Vertebrae
12 Thoracic
Vertebrae
5 Large Lumbar
Vertebrae
Sacrum
Coccyx or Tailbone
Spinal Cord
Disc
Vertebra
Spinal
Nerves
Top View of Healthy Disc
Normal Spine Position
Deep Muscles of the Back
Erector Spinae
Posterior Serratus Muscles
Deep Muscles of the Back
Serratus Anterior
and Transversus
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
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.
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:
 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
vertebrae squeeze the
bulging disc and cause pain
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 symptoms, depending on
the location of the affected
disc.
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
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 head erect, your
shoulders back but relaxed and
your stomach in.
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 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
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 by pointing your
feet and turn your whole body. Avoid twisting at
your waist
To put load down, use these guidelines in reverse
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.
 Keep the back relaxed
 Pull both knees in to chest
until you feel a comfortable
stretch in lower back.
 Release. Repeat 2 times.
 Hold for 45 to 60 seconds.
 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 45-60 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 45-60 seconds and release
Do once per day
Stretches to Help Your Back





Lower trunk rotation stretch
Lie on back
Keeping back flat and feet together, rotate knees to one side
Hold for 45-60 seconds
Release. Repeat 2 times
Do once per day
Exercises To Help 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 60 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 lower back
increases. The back
muscles must work harder
to help maintain balance
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