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Member Name. October, 2009. What You Need to Know About Safe Lifting & Back Injury Prevention in Less Than 30 Minutes. Training Objectives. Scope of Back Injury Problem Risk Factors – the whole story Ergonomics Simple body “mechanics” principles for safe lifting Stretching and Warm-up. - PowerPoint PPT PresentationTRANSCRIPT
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Safe LiftingAndBack Injury Prevention
Member Name
October, 2009
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What You Need to Know About
Safe Lifting & Back Injury Prevention in Less Than 30 Minutes
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Training Objectives
Scope of Back Injury Problem
Risk Factors – the whole story
Ergonomics
Simple body “mechanics” principles for safe lifting
Stretching and Warm-up
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Problem is Huge …..…not to mention painful
• 80 % of population will experience severe back pain
• 25-40% of injury frequency
• 40- 60% of workers compensation costs
• Billion and billions of $$
• Causation is complex and multi-faceted
• #1 Cause and Cost of Injury for FSRM Members
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Job Risk Factors Weight of the object lifted, pushed, pulled…
Location of person in relation to lift
Frequency and Duration
Rest and recovery periods
Load stability and shape
Workplace layout and equipment
Training
Environmental factors
How work is organized
Available lift assists
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Personal Risk Factors
Age - strength/endurance decrease
Body shape - tall vs.. short
Stress/distractions on and off the job
Lifestyle - habits, hobbies, health, diet
Gender - differences
Impact load on back – e.g. jumping off tailgate, ramp, truck cab and lift truck
Lifting techniques utilized
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The Living Machine
Most work habits develop at an age when our bodies are virtually indestructible (or so we sometimes believe)!
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Sleeping
Driving
Work
Child Care
House Work
Watching ESPN
“It is not just about how you use your body while
working, but all day long!”
Typical 24 HoursThe Living Machine -
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Pain is a great motivator
What can you do?
• Ergonomics
• Body Mechanics (Choices)
• Stretching & Warm-up
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Ergonomics
Ergonomics is about fitting jobs to the people who work them.
The goal of ergonomics is to:– Reduce Injuries– Get More Done with Less Effort– Get it Done Right the First Time
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Applying Ergonomics
Think about ways to reduce the risks associated with:– Repetition– High Force– Awkward Postures– Distance– Vibration, Heat, Cold
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Lifts: Which load is heavier?
20 lbs.
LEAD20 lbs.
h
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In order to hold a 20-lb weight at about 8 inches from your spine, you must exert a counteracting force of 80 lbs.
Lifts
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When lifting loads in work situations, you often need to extend your arms and slightly bend forward. The body center of gravity shifts forward and some of the weight of your upper body must also be taken into account. For example, in order to support a 20-lb weight at 20 inches from the spine while leading forward, the counteracting force must be equal roughly to 400 lbs.
Lifts
F1
F2
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What is obvious from this picture?• Force• Distance• F x D = ?
Key Point
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For every action there is… When muscles contract to cause
movement there is an opposite muscles that counters that motion to keep the body in balance.
Not all muscles react at the same speed.
Key: Avoid fast, jerky, motions – move smoothly.
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If you remember anything, remember...1. Force x Distance!!!
• Reduce the distance• To the center of gravity of object• Get close to the load, hug it• Turn object up on shortest dimension• Avoid above shoulder lift• Avoid below knee• Maintain neutral posture• Avoid twisting, move your feet
• Reduce the force• Know your lift limits; test load• Get help• Use mechanical assist devices• Lift slowly (Force = MA, Newton’s Laws)
2. Slow your motions3. Drink more water!!!4. Breathe while lifting, don’t hold breath!
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Pay Attention to How You Use Your Body...
...Because it is paying attention to how you use it!
...Because it is paying attention to how you use it!
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Everyone has some inclination for ergonomics.
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Body Mechanics, it’s not about right or wrong...
…it’s about better!…it’s about better!
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Body Mechanics Principles
Keep it Close!
Power Positions!
Staggered Stance!
Feet First?
Build A Bridge!
Prepare and Compensate!
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Keep it Close!
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The Power Positions Arms
Legs
Back
Lifts performed between waist and chest level promotes effective use of these muscles.
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Staggered Stance Wide base of support
Feet apart
Diagonal Foot position
Normal Stance
Lifting Stance
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440 lbs
Feet First Lead with your feet
Not with your head
549 lbs
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Build a Bridge Avoid standing or lifting while bent forward
If you must, then build a bridge– For one-handed activities or lifts
Place the other hand on a steady object or your own knee to take your own body weight out of the lift
– For two-handed activities or lifts Stagger your stance placing one foot forward of the
other to place support under your body weight
Be aware of “invisible” lifts (head, body, twists)
Eliminate the weight of the upper body from the lift
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Prepare and Compensate:When Standing!
Get a foot up
Bend knees
Staggered stance
Where else do you commonly see foot rails?
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Your head weighs 10-12 pounds.
Head forward posture puts up to three times more force on the base of your neck.
Headaches are associated with this posture.
Prepare and Compensate:Watch your Head!
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Prepare and Compensation:Pull and Push
Pushing is easier!
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In most industries how In most industries how do you determine if a do you determine if a lift is a one person or lift is a one person or
two person lift?two person lift?
Prepare and Compensation:Get help when needed!
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You let one person lift it...
…and if he gets hurt, it’s a two person lift!
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See It
Think It
Do It– Keep it Close– Power Positions– Staggered Stance– Build a Bridge– Prepare and Compensate
Lifting Principles
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On What Date Did You Lose Your Flexibility?
It did not happen on a specific date.
You lost it gradually over time.
Be patient. It will take time to regain it.
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Prepare and CompensateStretching and Warm-up
Why do animals stretch?
Why do athletes stretch?
Why don’t most people stretch?
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Why Do Animals Stretch?
Their bodies says stretch and they stretch.
Your body says stretch and you have a debate.
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Why Do Athletes Stretch?
Enhances safety.– To warm muscles and increase ease of
movement– Stretching decreases muscle fatigue
after the game
Enhances performance.– To increase blood flow to working
muscles
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Why Don’t Most People Stretch?
Not accepted behavior – “I look silly” or “not cool”
Environment not conducive – “no time”
Does not always feel good in beginning.
Previous injuries
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Why Does Stretching Help?
It allows your body to breathe!– When muscles fatigue they need oxygen.– Stretching provides it!– Increase blood flow which improves oxygen
exchanges– Increased blood flow promotes healing
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Warming-up and Stretching
Warm-up– Warm muscle is easier to stretch than cold muscle– Warming allows your muscle to take full advantage of
your existing flexibility
Stretching– Opens pathway for blood & oxygen– Helps muscle recover from activity– Speeds up removal of toxins from working muscle
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Back Safety is about choices
Ergonomics
Body Mechanics
Stretching
What do you choose?What do you choose?
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