Back Injury Prevention

Kevin Lindley, Safety Consultant, FRSA Self Insurer’s Fund

The number one workplace safety problem in the nation as reported by OSHA is back injury. Back injuries can be very painful, result in long term or lifetime disabilities and can be expensive to diagnose and treat.

Your back is the main support structure for your entire body. Along with your muscles and joints, your back allows you to move, stand, sit and bend. However, your back is also a delicate, finely balanced structure that can be easily injured if it is not cared for properly. Knowing the basics of back care can make the difference between a healthy back and an aching one.

There are several injuries that can occur to the back and are often the result of years of neglect, causing the back to become weak. Also, any sudden movement or improper lifting technique can cause injury. Back pain can last as little as a few days to several years. Some forms of back injuries include:

• Strains caused by overstretching, bending and lifting incorrectly or slouching and carrying extra body weight. Strains occur when muscles in the back are overused or overstretched.
• A herniated or slipped disc results from repeated strains or overstraining and is usually very painful and causes lost time at work.
• Over flexion caused when you bend over too far putting pressure on the discs in your spine, causing pain and stiffness.
• Sprains are caused by sudden movements or twisting of the body.
• Overextension of the back is caused by arching backward too far and putting all the weight of the load on the discs between the vertebrae.
• A ruptured disc is the tearing of the disc releasing the jelly-like substance inside.
• A pinched nerve occurs when too much pressure is applied to a nerve by surrounding tissues.
• Muscle spasms are involuntary contractions of a muscle often caused by receiving too many impulses from nerves causing it to contract beyond capacity.

To minimize the possibility of a back injury, employees need to practice safe and correct lifting techniques. The following techniques should be utilized when lifting all objects, big or small.

• Plan before lifting an object and know where it will be placed.
• Be sure the path you take is clear of any obstacles. This will help prevent any awkward movements while carrying the load.
• If lifting with another person, agree on a plan beforehand.
• When ready to pick up an item, make sure to bend at the knees and keep your back straight.
• Focus on keeping the spine straight to shift most of the weight off the back and onto the legs. Keep your eyes up and look straight ahead. This will help you keep your back straight.
• Your feet need to be kept shoulder width apart. This gives you a solid base to help provide more support.
• When making a turn, move your feet towards the direction you wish to move. Never twist your back.
• Tighten your abdominal muscles when lifting an object. Keeping your abdomen tight will help your back stay in a good lifting position and help you keep from straining your back.
• Be sure when lifting an object that you keep it close to your body. This helps keep the body
  stabilized while lifting.
• When lowering an object, bend your knees and keep your back straight.

In some instances, rather than lifting an object on your own, it is a good idea to use equipment made for such tasks. Carts, dollies, forklifts, hand trucks, wheelbarrows, hoists, chains and ropes are some of the tools that can make lifting and moving items easier. Employees must make sure they are properly trained to use the equipment and wear the proper personal protective equipment (PPE).

Good posture is important for a healthy back and can affect the back either positively or negatively. Be careful when sitting or standing for extended periods of time. There are several ways you can learn to support your back while in a standing or sitting position. When sitting, keep your knees at a 90-degree angle and your feet flat on the floor. Slide your back in the chair and sit up straight. You may also use a small pillow behind your lower back to help provide additional support and occasionally get up and walk around if sitting for prolonged periods.

Performing certain exercises will strengthen the back as well as stomach and leg muscles. This increases the chances of maintaining a healthy back. Remember to maintain good back posture, whether lifting sitting or standing. It’s always a good idea to stretch or exercise before work to reduce strain on your back.

Preventing back injuries requires proper lifting, good posture, exercise and having a proper diet. The back deteriorates with age and it’s important to do everything possible to keep your back as healthy as you can. Only you can prevent these common causes of backaches. The result is freedom from back pain and a stronger healthier back.

FRM

Access to workers’ comp coverage is available to all FRSA members. To find out if you qualify for FRSA-SIF workers’ comp insurance, please contact Alexis at 800-767-3772 ext. 206 or email alexis@frsasif.com. To learn more about the FRSA Self Insurers Fund, please visit www.frsasif.com.