Back Care Safety Meeting Series

1. Back CareSafety Meeting Series Introduce topic. Distribute participant copies of all material. Introduce self. Review housekeeping details Washrooms location, beverage location/details, etc. Get up, move around, stay/go as needed Emergency procedures Ask questions throughout the presentation Breaks & End-time Facilitate introduction of participants. Invite participant to state: Name Organization One thing they are hoping to learn/increase their understanding of today Capture participants learning goals on flipchart. Give feedback regarding which will be addressed today and which we may have to follow-up with etc. (manage expectations) Introduce topic. Distribute participant copies of all material. Introduce self. Review housekeeping details Washrooms location, beverage location/details, etc. Get up, move around, stay/go as needed Emergency procedures Ask questions throughout the presentation Breaks & End-time Facilitate introduction of participants. Invite participant to state: Name Organization One thing they are hoping to learn/increase their understanding of today Capture participants learning goals on flipchart. Give feedback regarding which will be addressed today and which we may have to follow-up with etc. (manage expectations)

2. Background Statistics

3. Back Structures (anatomy) Spine The main functions of the spine are to: • Support the trunk and the head • Allow flexibility of the body • Protect the spinal cord Spine The main functions of the spine are to: • Support the trunk and the head • Allow flexibility of the body • Protect the spinal cord

4. Back Structures (anatomy) Vertebrae The spine is composed of 24 blocks called “vertebrae” that are stacked on top of one another and separated by shock-absorbing discs. The neck has seven vertebrae. The chest has 12 vertebrae, each carrying two ribs. There are five vertebrae in the low back or lumbar area. Five fused vertebrae create a solid base called the “sacrum,” and the “coccyx” or tailbone has three very small and fused vertebrae. Discs Discs act as cushions between the vertebrae. They have a very strong, tough outer casing with a soft jelly-like substance inside. Discs are firmly attached to the vertebra above and below and can withstand considerable compression. A disc can never slip out but can be ruptured, causing the jelly-like substance to protrude. Facet joints Facet joints join adjacent vertebrae and allow the vertebrae to move on each other. Their main function is to make sure your back doesn’t bend or twist further than it should.Vertebrae The spine is composed of 24 blocks called “vertebrae” that are stacked on top of one another and separated by shock-absorbing discs. The neck has seven vertebrae. The chest has 12 vertebrae, each carrying two ribs. There are five vertebrae in the low back or lumbar area. Five fused vertebrae create a solid base called the “sacrum,” and the “coccyx” or tailbone has three very small and fused vertebrae. Discs Discs act as cushions between the vertebrae. They have a very strong, tough outer casing with a soft jelly-like substance inside. Discs are firmly attached to the vertebra above and below and can withstand considerable compression. A disc can never slip out but can be ruptured, causing the jelly-like substance to protrude. Facet joints Facet joints join adjacent vertebrae and allow the vertebrae to move on each other. Their main function is to make sure your back doesn’t bend or twist further than it should.

5. Back Structures (anatomy) Muscles Back, abdominal, and buttock muscles stabilize the spine and help maintain proper posture. If muscles or ligaments are stretched or strained they, like the facet joints, often cause low-back and buttock pain. They too usually heal within six weeks to eight weeks. Muscles Back, abdominal, and buttock muscles stabilize the spine and help maintain proper posture. If muscles or ligaments are stretched or strained they, like the facet joints, often cause low-back and buttock pain. They too usually heal within six weeks to eight weeks.

6. Back Structures (anatomy) Spinal cord The spinal cord runs from the brain to the level of the second lumbar vertebra. The lumbar spinal nerves join to form the sciatic nerve. Spinal cord The spinal cord runs from the brain to the level of the second lumbar vertebra. The lumbar spinal nerves join to form the sciatic nerve.

7. Back Pain – Muscles

8. Back Pain – Ligaments

9. Back Pain – Facet Joints

10. Back Injury Very few back problems are due to disc injuries; most are related to injured muscles, ligaments, or joints. However, when a disc is strained beyond its limit, the outer casing can tear or rupture. The inner jelly-like substance can then seep out of the disc. If this material touches a spinal nerve, pain will be felt in the leg. This leg pain is called “sciatica.” Most disc problems improve without surgery. Very few back problems are due to disc injuries; most are related to injured muscles, ligaments, or joints. However, when a disc is strained beyond its limit, the outer casing can tear or rupture. The inner jelly-like substance can then seep out of the disc. If this material touches a spinal nerve, pain will be felt in the leg. This leg pain is called “sciatica.” Most disc problems improve without surgery.

11. Back Injury The low back is especially susceptible to breakdown due to the mechanics of the human body and the type of tissue and structures that make up the spine. The upper body can be thought of as a lever arm and the low back as the fulcrum point at which the trunk rotates around. For this reason, the compressive forces on the spine are the greatest in this region and consequently can cause the most damage to the discs that sit between each vertebrae. For instance, lifting a 20 lb. bag of flour 20" away from the body produces approximately 400 lbs. Of compressive force on the disc at the fulcrum point. This is 20 times the weight of the actual object lifted! In this case it is not only the distance of the sack of flour from the body that contributes to the large compressive force, but also the weight of the trunk as it’s bent forward. Not only do the muscles in the back have to work to support the flour sack, but also the weight of the upper body. For this reason, even if a person is not lifting an object, large compressive forces are produced just to maintain the trunk in a forward bent posture. Therefore, tasks that require employees to work in forward bent postures, also contribute to the risk of developing low back pain. The low back is especially susceptible to breakdown due to the mechanics of the human body and the type of tissue and structures that make up the spine. The upper body can be thought of as a lever arm and the low back as the fulcrum point at which the trunk rotates around. For this reason, the compressive forces on the spine are the greatest in this region and consequently can cause the most damage to the discs that sit between each vertebrae. For instance, lifting a 20 lb. bag of flour 20" away from the body produces approximately 400 lbs. Of compressive force on the disc at the fulcrum point. This is 20 times the weight of the actual object lifted! In this case it is not only the distance of the sack of flour from the body that contributes to the large compressive force, but also the weight of the trunk as it’s bent forward. Not only do the muscles in the back have to work to support the flour sack, but also the weight of the upper body. For this reason, even if a person is not lifting an object, large compressive forces are produced just to maintain the trunk in a forward bent posture. Therefore, tasks that require employees to work in forward bent postures, also contribute to the risk of developing low back pain.

12. Back Posture Good posture — standing Good posture — when you are standing — is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet. Avoid standing in one place for too long.For relief, try any of the following: • Walk around from time to time • Raise and rest one foot on a block about six or eight inches high • Crouch periodically to relax your back • If you have been bending forward, stretch and bend backwards Good posture — sitting Badly designed chairs or seats cause the pelvis to tilt, flattening the lower back and causing discomfort or pain. Using a proper chair or a small pillow or lumbar roll will relieve this strain. To sit correctly, the pelvis should be in a neutral position. The spine should be supported along its natural curve, allowing the muscles to relax. The feet should be supported. The height of the seat should place the knees level with, or slightly higher than, the hips. Stand up regularly and walk around. If you sit at a computer, raise the screen to eye level and adjust the chair so you don’t have to lean forward. Good posture — lying down Good sleeping posture is as important as standing or sitting posture. If lying on your back with your legs straight leads to low-back pain, try bending your knees. Lying on your side with hips and knees bent relieves a sway back. One or both legs may be bent. If only the top leg is bent, place a pillow under the knee to prevent twisting.Good posture — standing Good posture — when you are standing — is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet. Avoid standing in one place for too long.For relief, try any of the following: • Walk around from time to time • Raise and rest one foot on a block about six or eight inches high • Crouch periodically to relax your back • If you have been bending forward, stretch and bend backwards Good posture — sitting Badly designed chairs or seats cause the pelvis to tilt, flattening the lower back and causing discomfort or pain. Using a proper chair or a small pillow or lumbar roll will relieve this strain. To sit correctly, the pelvis should be in a neutral position. The spine should be supported along its natural curve, allowing the muscles to relax. The feet should be supported. The height of the seat should place the knees level with, or slightly higher than, the hips. Stand up regularly and walk around. If you sit at a computer, raise the screen to eye level and adjust the chair so you don’t have to lean forward. Good posture — lying down Good sleeping posture is as important as standing or sitting posture. If lying on your back with your legs straight leads to low-back pain, try bending your knees. Lying on your side with hips and knees bent relieves a sway back. One or both legs may be bent. If only the top leg is bent, place a pillow under the knee to prevent twisting.

13. Lessons For Lifting Risk Factors Associated with Lifting and Moving Materials Risk factors are characteristics of the job or task that increase the risk or chance of sustaining a low back injury. The more risk factors that are present on the job, the greater the employee’s risk of back injury. With lifting injuries, one of the most obvious risk factors is the weight of the object. Heavier objects require more muscle force to stabilize the trunk and produce greater compressive forces on the spine. Heavier objects are also more hazardous to handle for the following reasons: • Heavier objects require more strength to handle which limits the number of employees who can safely handle them. • When an object is too heavy for an employee to easily move, he/she may attempt to force the object to move by assuming an awkward posture or using momentum to jerk or twist. Abruptly twisting the back while lifting or quickly accelerating objects produces even larger forces on the spine, and greatly increases the risk of muscle and ligament strains and sprains as well as wear and tear on the discs. • Heavier objects require more energy to handle and can cause early whole-body and muscle fatigue. As an employee becomes fatigued, he/she will be more likely to make errors, use improper lifting techniques and cause an accident that could produce more severe consequences than a back injury.Risk Factors Associated with Lifting and Moving Materials Risk factors are characteristics of the job or task that increase the risk or chance of sustaining a low back injury. The more risk factors that are present on the job, the greater the employee’s risk of back injury. With lifting injuries, one of the most obvious risk factors is the weight of the object. Heavier objects require more muscle force to stabilize the trunk and produce greater compressive forces on the spine. Heavier objects are also more hazardous to handle for the following reasons: • Heavier objects require more strength to handle which limits the number of employees who can safely handle them. • When an object is too heavy for an employee to easily move, he/she may attempt to force the object to move by assuming an awkward posture or using momentum to jerk or twist. Abruptly twisting the back while lifting or quickly accelerating objects produces even larger forces on the spine, and greatly increases the risk of muscle and ligament strains and sprains as well as wear and tear on the discs. • Heavier objects require more energy to handle and can cause early whole-body and muscle fatigue. As an employee becomes fatigued, he/she will be more likely to make errors, use improper lifting techniques and cause an accident that could produce more severe consequences than a back injury.

14. Lessons For Lifting

15. Lessons For Lifting The use of mechanical lifting devices to handle large, heavy or awkward objects can also save backs and considerable time and money. Although mechanical lifting aids can be a large initial investment, businesses can quickly see a return on that investment if workers’ compensation claims are a significant expense. Mechanical aids range from simple overhead hoist and chain systems to hydraulic lift tables to electrical powered vacuum lifts. The use of mechanical lifting devices to handle large, heavy or awkward objects can also save backs and considerable time and money. Although mechanical lifting aids can be a large initial investment, businesses can quickly see a return on that investment if workers’ compensation claims are a significant expense. Mechanical aids range from simple overhead hoist and chain systems to hydraulic lift tables to electrical powered vacuum lifts.

16. Healthy Eating Healthy Eating Checklist a variety of foods from each of the 4 food groups? foods within the suggested number of servings for all 4 food groups? whole grain and enriched grain products more often? dark green and orange vegetables and orange fruit more often? lower-fat milk products more often? leaner meats, poultry and fish, as well as peas, beans and lentils more often? other foods wisely? foods prepared with little or no fat? to enjoy eating with my family and friends regularly? to be active every day?Healthy Eating Checklist a variety of foods from each of the 4 food groups? foods within the suggested number of servings for all 4 food groups? whole grain and enriched grain products more often? dark green and orange vegetables and orange fruit more often? lower-fat milk products more often? leaner meats, poultry and fish, as well as peas, beans and lentils more often? other foods wisely? foods prepared with little or no fat? to enjoy eating with my family and friends regularly? to be active every day?

17. Exercise Many people who have back pain are afraid that any exercise will cause further damage. The fact is, most backs benefit from exercise. Strong, flexible muscles are essential to a healthy back. They support the spinal column and determine posture, which is the key to a healthy back. If your muscles are weak or tight, back injuries are more likely and recovery is more difficult. Many people who have back pain are afraid that any exercise will cause further damage. The fact is, most backs benefit from exercise. Strong, flexible muscles are essential to a healthy back. They support the spinal column and determine posture, which is the key to a healthy back. If your muscles are weak or tight, back injuries are more likely and recovery is more difficult.