Preventing Back Injury
Back injury is one of the most common and costly workplace injuries.
It is estimated that 80% of all Americans will suffer from back
injuries. Yet, preventing back injuries can be as simple as taking
a few minutes to warm up, evaluating and properly performing job
tasks, and strengthening your back at home.
Most back pain is Mechanical; people have increased pain with particular
motions of their backs. A slipped or ruptured disc does not cause
most mechanical back pain.
Lifting and Proper Body Mechanics
Proper posture and body mechanics can help to protect your body,
especially your back, from pain and injury. Back pain is usually
the result of a number of contributory factors. Poor posture and
faulty body mechanics are generally involved. Below are some instructions
on how to lift properly and protect your back from injury.
| Lifting
Techniques
- Squat to lift and lower.
- Do not bend at the waist
- Keep you lower back bowed in while bending over.
- Keep the weight as close to you as possible.
- Bow your back in and raise up with your head first.
- If you must turn, turn with your feet, not your body.
- Never jerk or twist.
- Put the weight down by keeping your lower back bowed in.
- Keep your feet apart, staggered if possible.
- Wear shoes with non-slip soles.
- Try to keep frequently used items within arms reach.
- Don't try to stretch for things above your head or out
of reach.
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Possible
Risk for Back Injury
- Lifting with your back bowed out.
- Bending and reaching with your back bowed out.
- Slouched sitting
- Jerking or twisted.
- Lack of proper rest
- Obesity
- Loss of strength and flexibility
- Stressful living and working habits
- Smoking
- Poor nutrition
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Injury Treatment
About 90% of mechanical back pain will go away on its own with 4
to 6 weeks. The most important thing in acute back pain is to avoid
excessive bed rest and keep the muscles in the back from de-conditioning
and weakening.
Treatments may include ice, anti-inflammatory medications (if tolerated),
and modifications of movements, and some sort of low intensity aerobic
exercise, such as walking or slow swimming.
Although there can be no accurate prediction of when an accident
will occur, learning to lift properly and making sure your work
area is as "back friendly" as possible will help to decrease the
severity of back problems.
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