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Preventing Back Injuries

Preventing Back Injuries. Strains & Sprains, Body Mechanics and Back Health. Some background about your back. Your back. Your spine. The Spine. How much are you really lifting?. Lifting technique. Wrong way!. Right way!. Pre-lifting safety checklist.

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Preventing Back Injuries

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  1. Preventing Back Injuries Strains & Sprains, Body Mechanics and Back Health

  2. Some background about your back Your back Your spine Preventing Back Injuries

  3. The Spine Preventing Back Injuries

  4. How much are you really lifting? Preventing Back Injuries

  5. Lifting technique Wrong way! Right way! Preventing Back Injuries

  6. Pre-lifting safety checklist • How far will you have to carry the load? • Is the way clear of clutter, cords, slippery areas, overhangs, stairs, curbs, uneven surfaces? • How about any doorways that you need to pass through? • Did you test the weight of the object by lifting a corner? If it is too heavy or odd-shaped, did you STOP and get some help? • If you’re thinking of lifting something that is too heavy, what do you really have to gain? Preventing Back Injuries

  7. Here is a video on how to properly lift Here is a link to RSSafetyTV Lifting videos https://www.youtube.com/playlist?list=PL-_I4binSRgkaUExPT0WDxasnziS6PPpE Preventing Back Injuries

  8. Tools to help you move the load • Can you use a hand truck or pallet jack to move the load? • Did you consider using gloves to improve your grip and protect your hands? • Once you get the load up, will you be able to see over the load or will the load block your view? • Can the load be disassembled, carried in pieces and then reassembled? Preventing Back Injuries

  9. While moving the load • Did you hold the load close to your body, try not to lean over, and keep your back straight or slightly arched? • Did you remember that it’s easier to push than to pull? • Did you use both hands to control the hand truck or pushcart? • If an object is too heavy to lift or carry with a hand truck or load onto a pushcart, did you use a forklift (with a trained operator)? • Did you use tie-down straps if needed, to secure the load? Preventing Back Injuries

  10. Follow these precaoutions • Use proper lifting technique. • Too heavy? Use a mechanical lifting device or get help with these type of objects. • Make sure your work station or desk is ergonomically right for you. Preventing Back Injuries

  11. So let’s try some lifting Preventing Back Injuries

  12. So how would you lift…. Preventing Back Injuries

  13. Remember… your back has to last a lifetime, so think about how you use it! Preventing Back Injuries

  14. Questions Preventing Back Injuries

  15. Thank you for your time and if you have additional questions please contact Safety at Retail Association Services; 360.943.9198 Or safety@waretailservices.com Preventing Back Injuries

  16. The next series of slides show some exercises that can prepare your back for doing a lot of lifting. Preventing Back Injuries

  17. 1. Lower Back Flexibility Exercise • A. Lie on your back with your knees bent and your feet flat on the floor. Arch your back so that your pelvis feels like it’s pointing towards your feet. • B. Hold for five seconds, then relax. Flatten your back, pulling your navel toward the floor so that your pelvis feels like it’s pointing towards your head. Hold for five seconds, then relax. • C. Repeat. Preventing Back Injuries

  18. 2. Bridge Exercise • A. Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles, then raise your hips to form a straight line from your knees to your shoulders. • B. Try to hold the position long enough to complete three deep breaths. Return to the starting position. • C. Repeat. Preventing Back Injuries

  19. 3. Knee-to-chest Stretch Exercises • A. Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it to your chest. Hold for 15 to 30 seconds. • B. Return to the starting position and repeat with the opposite leg. Hold for 15 to 30 seconds. • C. Return to the starting position and repeat with both legs at the same time. Preventing Back Injuries

  20. 4. Lower Back and Rotational Stretch • A. Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders firmly on the floor, roll your bent knees to one side. Hold for 5 to 10 seconds. • B. Return to the starting position and repeat on the opposite side. Preventing Back Injuries

  21. 5. Cat Stretch Exercise • A. Position yourself on your hands and knees. Slowly let your back and abdomen sag towards the floor. • B. Slowly arch your back, as if you’re pulling your abdomen up towards the ceiling. • C. Return to the starting position. • D. Repeat Preventing Back Injuries

  22. 6. Shoulder Blade Squeeze Exercise • A. Sit on an armless chair or stool. • B. Keeping your chin tucked in and your chest high, pull your shoulder blades together. Hold for five seconds, then relax. • C. Repeat. Preventing Back Injuries

  23. 7. Seated Lower Back Rotational Stretch • A. Sit on an armless chair or stool. • B. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side. • C. Repeat, crossing your left leg over your right leg. Preventing Back Injuries

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