Lifting and pulling are athletic moves.
Just like any other athlete, if you're going to be lifting and pulling, you need to have all the right moves.
If you don't, you might ruin the only back you've got.
Back injuries not only hurt you as an individual, they affect those around you.
It's estimated that four out of every five Americans will suffer a back injury at some time during their lives.
Back injuries cost employers an estimated six and a half billion dollars a year.
You can reduce your chance of a back injury by using safe lifting techniques and by keeping in mind the mechanics of your back.
Ever since humans stood upright, we've had back problems.
We don't have the structural advantage of walking on all fours.
Most four-legged animals are built like a suspension bridge.
The spine is supported at the front and back.
Since we humans stand upright, all of the pressure is at the base of the spine,
so our lower back bears the brunt of stresses when lifting, pulling, and doing other physical tasks as simple as bending over.
Continuous small strains to the back can add up to a back problem later on.
Poor posture, lack of exercise, and overeating can put greater strain on the back and increase the possibility of back problems.
By the same token, good posture, warm-up exercises, and proper nutrition can help keep your spine in shape.
Before you begin your workday, take a few minutes to give your back a warm-up.
One of the best ways to support the spine is to strengthen the abdominal muscles.
You can do this with exercises such as the pelvic tilt and partial curl-ups.
From a standing position, right there at work, you can do a standing back bend.
Stand with your feet apart, place your hands at the small of your back, and gently arch your back, bending your head and neck backward.
Of course, you should check with your doctor before beginning any exercise program, and don't do any exercise that causes pain.
Many people get additional back support by wearing an elastic back brace.
Now, this can help, but remember that it's no substitute for strengthening your abdominal muscles.
The belt should be worn loosely for general activity and tightened up to give you additional support when lifting.
Before you go ahead and lift it all the way, size up the load, get an idea of how heavy it is, and make sure the load is stable and evenly distributed.
Don't wait for a pain in your back to tell you if it's too heavy.
If it feels too heavy when you assess the weight, get help to move it.
Plan the job, make sure there are no obstacles in your path, and face in the direction you need to go.
Establish a firm base of support with your feet close to the object being lifted.
If you keep your feet at least as far apart as your shoulders, it should help your balance.
Do not bend at the waist. Lift with your legs.
The lower back muscles are not nearly as strong as the leg muscles.
Bend at the knees. Get down as far as you need to in order for the legs to do the lifting.
Even when you're not lifting, if you need to bend down, bend your legs and let them do the work.
When grasping an object, use your whole hand to grip, not just your fingers.
Keep the load close to your body.
A 10-pound object held at arm's length puts as much strain on your back as 100 pounds close in.
When you keep the load as close to your spine as possible, you reduce strain on your back.
Many people get good results with a technique used by weightlifters.
You put a reverse curve in the back and thereby distribute the weight throughout the spine.
When you need to change directions, pivot with your feet instead of twisting your upper body.
Twisting and lifting together multiply your chance for an injury.
Aim your feet in the direction of the motion.
Many back injuries are caused by twisting.
Keep your shoulders and upper body in line with your hips.
Lifting above your shoulders can cause injury.
To avoid this situation, you can try using a stool or platform to raise yourself up.
Pulling heavy objects can pull your back muscles.
Whenever you can, push an object instead.
Lean into it and let your body weight and thigh muscles do the work.
Remember, you can get injured putting a load down as well as lifting, so lower slowly using your knees and hips.
Whenever you can, use devices such as dollies, forklifts, winches, or pulleys to assist you.
And try to break large loads into smaller loads.
Play it smart. Remember that a series of minor stresses like bending over at the waist can add up to a big pain in the back.
This is Claude Eakins reminding you that you've only got one back and if you treat it right, an injury won't put you on the sidelines.
Take some tips from the pros because safety is your job too.
Thank you.