Lifting and Your Back

Lifting and Your Back
Preventing Back Injury
Back Injury
According to the National Center for Health Statistics,
low back pain:
• Is the most common work-related medical problem in the U.S.
• Is the second most common reason for doctor visits among
U.S. citizens
• Affects more than 20 million Americans
• Is the leading cause of disability among people ages 19-45
Risk Factors
Many factors increase the risk for back problems:
1) Lifestyle choices - tobacco use, lack of regular exercise,
and inadequate nutrition substantially contribute to poor
disc health
2) Aging - natural biochemical changes cause discs to
gradually dry out affecting disc strength and resiliency
3) Poor posture – long-term use of incorrect body
mechanics stresses the lumbar spine and affects its
normal ability to carry the bulk of the body's weight
4) Poor work habits and improper lifting!
Rules for Lifting
• Never bend, lift, and
twist at the same time
• Use mechanical aids
or assistance when
• Bend your knees and
use your legs to lift
Proper Lifting
Plan the Lift
• Before lifting, analyze what needs to be done
• Think about how heavy the object is
– How far does it have to be moved?
– Where it is going to end up?
• Consider the shape of the object
– Is it cumbersome?
– Is it easily manipulated?
– Is it a two-person job?
• Look at the path
– Is there anything in the way that needs to
be moved?
Proper Lifting
Position Your Body
• Stand directly in front of the load
- Feet about shoulder width apart
- One foot in front of the other for balance
• Bend your knees
• Tighten the stomach muscles
• Using both hands, grasp the object
• Pull it as close to your body as
Proper Lifting
Push Up with your Legs
• Remember to lift primarily
with your legs, not with your
– Since leg muscles are stronger
than back muscles, push up with
your legs, until straightened
– Avoid jerky movements
– Keep the natural curve in the
– Don't bend at the waist
– To turn, move the feet around by
pivoting on the toes
– Don’t twist at the stomach
Proper Lifting
Partner Up
• If the load is too heavy, don’t try
to lift it alone!
- Find someone who can help
- If possible, break the load into
smaller, more manageable loads
Proper Lifting
• When it is time to set the load
down, reverse the procedure
– If the load is going to set on the
floor, bend the knees and position
the load in front of you
– If the load is to go at table height, set
it down and keep in contact with the
load until it is secure on the table.
Final Thoughts
• Think before you lift
• Use common sense
• Avoid risky behavior
Excessive Bending
Excessive Twisting
Excessive Reaching
Excessive Weights
• Gently point out unsafe behaviors to others
• Help others perform safe lifts
Thank you for your cooperation!

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