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Test your Spine Q
True or False Very few people are affected byback pain
Back injuries cost employers an
estimated $10 billion a year The back is a complex system of
bones, discs, muscles andnerves
The spine is a straight column ofrigid bones
The safest way to lift an object isto stand close to it, bending yourknees and letting your legs do
the work.
False
False
True
False
True
True
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Test your Spine Q
True or False A lumbar support or rolled-uptowel placed in the small of yourback while sitting will relieve
stress on your spine
Your lower back is subject togreater mechanical stress thanany other part of your body
If you're under 50, there is noneed to worry about osteoporosis
Once you've injured your back
True
True
False
False
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Training?? Second most commoninjury in the state Second (only to the
common cold) most
frequent visit to thedoctors office
Statistically, 8 out of 10will suffer some sort of
back pain throughouttheir life
One of the leadingcauses of disability andtime lost from work
Direct costs estimated
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Statistics
9 7
6
97
366
3 9
3 3
3
3
Frequency &
Severity (000's) Values
as of 10/01/00
997 99 999
Year
State of Florida - Back Injury Data
e e c 3 97 9 7
Se e it s 3 3 9 366 6
7/ / 7/ /99 7/ /9 7/ /97
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National Statistics
Source: National Safety Council Injury Facts, 2000Source: National Safety Council Injury Facts, 2000EditionEdition
%
%
%
%
%
%
%%
%
%
%
%
%
%
%
%
%
%
%
%
%
Industry
Percentage of All Claims Due to Overexertion in Lifting
Figures for 1998
Overexertion in Lifting 16.2% 10.5% .5% 11.7% 13.5% 17.8% 18.8% 18.2% 10.0%
Private g. Mining Const. Manufact.Trans. &
Pub. Util.Trade Services
FL St.
Govt.
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7 CervicalVertebrae
12 ThoracicVertebrae
5 Large
LumbarVertebrae
Sacrum
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Spinal
CordDisc
Vertebra
Spinal
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osition
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eep usc es othe Back
Erector SpinaeErector Spinae Posterior Serratus MusclesPosterior Serratus Muscles
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eep usc es othe BackSerratus AnteriorSerratus Anterior
and Transversusand TransversusExternal ObliqueExternal Oblique
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The Forces
InvolvedThe amount of force you place on your
back in lifting may surprise you!
Think of your back as a lever.With the fulcrum
in the center, it only
takes ten pounds of
pressure to lift a ten
pound object.
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The Forces
InvolvedIf you shift the fulcrum to one side, it
takes much more force to lift the same
object. Your waist acts like the fulcrumin a lever system, on a 10:1 ratio.
Lifting a
ten pound
object puts
100 pounds
of pressure
on your
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The Forces
InvolvedWhen you add in the
105 pounds of the
average human uppertorso, you see that
lifting a ten pound
object actually puts
1,150 pounds of
pressure on the
lower back.
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The Forces
InvolvedIf you were 25 pounds
overweight, it would add
an additional 250 pounds
of pressure on your back
every time you bend over.
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Does
SANTAhave
backpain??
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Back StrainDefinition: Strains are tears or stretches
in the muscle fibers or the tendons that
connect muscles to bones. Strains canrange from relatively mild injuries, withsome muscle fibers being torn, to largemuscle tears with swelling and bleeding
present.
Symptoms Signs:
yPain, swelling, and tenderness in
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Back SprainDefinition: A sprain occurs when a
ligament -- the tissue that connects
bones together -- is stretched or torn.Symptoms
joint pain or muscle pain
swellingdiscoloration of the skin,
especially bruising
impaired joint function
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Bulging DiscA bulging disc
appears to have
moved or slippedout of place.Discs cant reallymove, but
swelling or yearsof poor posturecan leave themprotruding from
between the
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Herniated Disc A herniated disc is
a rupture of thejelly-like substance
from inside one ofthe fibrous discsthat providecushioningbetween thevertebrae of thespine. Herniationresults in pressureon nearby nerves
which can result in
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Common Causes of
Back InjuriesAnytime you find yourself doing one of
these things, you should think:
D AN ER! My back is at risk!
Try to avoid heavy lifting
. . Especially repetitive
lifting over a long periodof time
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Common Causes of
Back InjuriesTwisting at the
waist while
lifting or
holding a heavy
load . . . this
frequently happenswhen using a shovel.
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Common Causes of
Back InjuriesReaching and lifting . . .
over your head, across
a table, or out the back
of a truck . . . .
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Common Causes of
Back InjuriesWorking in awkward,
uncomfortable positions . . .
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Common Causes of
Back InjuriesSitting or standing
too long in one
position. . . sitting
can be very hard
on the lower back . . . .
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Common Causes of
Back InjuriesImproper Sitting
If you stand or sit
with your headforward, your upperback rounded andyour chest collapsed,your posture is lessthan optimal and can
result in musclestrain throughoutyour body
While standing orsitting, you should
practice proper
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Common Causes of
Back InjuriesIt is also possible
to injure your
back slipping on
a wet floor or ice . . .
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Injuries
Avoid lifting and bending wheneveryou can
Place objects up off the floor
Raise lower shelves
Use carts and dolleys
Use cranes, hoists, lift tables, and
other lift-assist devices whenever youcan
Test the weight of an object beforelifting by picking up a corner
Get hel if its too heav for ou to lift
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Injuries
Use proper lift procedures . . .Follow these steps when lifting .. .
Take a balanced stance, feetshoulder-width apart
Squat down to lift, get as close asyou can
Get a secure grip, hug the load
Lift gradually using your legs, keepload close to you, keep back and
neck straight
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C
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Things You Can
DoMinimize problems with your back by
doing stretches and exercises that tone
the muscles in your back, hips and thighsNote: Before beginning any exercise
program, you should check with your doctor
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Your Back
Double knee-to-chest stretch Lie down on back.
Pull both knees into chest until youfeel a comfortablestretch in lowerback.
Keep the backrelaxed
Hold for 45 to 0
seconds.Release. Repeat 2
times.
Do once per day
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Your Back
Trunk flexion stretch
On hands and knees, tuck in chin and archback
Slowly sit back on heels, letting shouldersdrop toward the floor
Keep the back relaxed
Hold for 45- 0 seconds
Release. Repeat 2 times
Do once per day
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Your Back
Mid-back rotation stretch Lie on stomach. Lift body so that only hands and
feet touch the floor
Reach to each side as far as possible, keeping
chest as low to floor as possible Hold for 45- 0 seconds and release
Do once per day
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Your Back
Lower trunk rotation stretch Lie on back Keeping back flat and feet together, rotate
knees to one side
Hold for 45- 0 seconds
Release. Repeat 2 times
Do once per day
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Alternate arm-leg extension
exerciseFace floor on hands and kneesRaise left arm and right leg. Do not arch neck
Hold for 10 seconds and release
Raise right arm and left leg. Do not arch neck
Hold for 10 seconds and release. Repeat 10-15times on each side
Do once per day
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Your BackP
elvic tilt exercise Lie on back with knees bent, feet flat on floorand arms at sides.
Flatten small of back against floor. (hips will tiltupward.)
Hold for 10-15 seconds and release. Graduallyincrease your holding time to 0 seconds
Repeat 2 times
Do once daily
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Your BackCurl-up exerciseLie on the floor on back.
Keeping arms folded across chest, tilt pelvis toflatten back. Tuck chin into chest.
Tighten abdominal muscles while raising head andshoulders from floor
Hold 10 seconds and release
Repeat 10-15 times. Gradually increase your
repetitions.Do once per day
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Your Back
Diagonal curl-up Lie on back on floor with arms folded across
chest and knees bent.
Keeping arms folded, tilt pelvis to flatten back
and tuck chin into chest. Lift head and shoulders from floor while rotating
to one side.
Hold to 10 seconds and release
Repeat 10-15 times. Gradually increase yourrepetitions
Do once per day
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Take care of your
backAnd it will take care of you
Exercise daily
Avoid Heavy Lifting
Get Help with heavy or bulky objects
If you must bend over, do it properly
Avoid twisting at the waist whencarrying objects
Always watch where you're going
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NIOSH Study
A Lack of Scientific SupportAfter a review of the scientific literature,
the results cannot be used to either
support or refute the effectiveness ofback belts in injury reduction.
There is insufficient scientific evidence toshow they actually deliver what is
promised.
The Institute does not recommend theuse of back belts to prevent injuriesamong workers who have never been
*
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Pregnancy
Muscles andligament arealready beingstressed beyondnormal levels
Spine joints
become lessstable due tohormonalchanges in the
body
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In a Nutshell
Employees need:
AnAtmosphere that Promotes aSafe Workplace
Education
Training on Proper Technique
Proper Tools for the Job
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Websites Used For
This Program www.safetyinfo.com
http://www.healthlinkusa.com/39
getpage.asp?http://www.orthop.washington.edu/bonejoint/zlvzzzz
z1 1.html http://webmd.lycos.com/content/dmk/dmk article 6462859
http://www.txdirect.net/users/spbaylan/Sapmr.htm
www.vesallus.com