Back Care and Lifting Safety

Introduction

Back pain and injuries related to lifting and material handling are some of the most frequent types of injuries, both on and off the job. In fact, according to the Bureau of Labor Statistics (BLS),one in five workplace injuries and illnesses are back injuries. Furthermore, "the BLS survey shows that four out of five of these injuries were to the lower back, and that three out of four occurred while the employee was lifting." (From Fact Sheet No. OSHA 89-09). An effective back care program will reduce absenteeism due to injury and improve productivity and morale.

Scope and Application

The Occupational Safety and Health Administration (OSHA) applies the General Duty Clause to workplace conditions likely to cause back injuries. Departments that have jobs or tasks that require frequent handling of packages, objects, or materials are responsible for ensuring that adequate controls and procedures are in place to minimize the possibility of back injuries. Workers employed in more sedentary occupations also need to be concerned about prevention of back pain and injury from long hours at the desk. See our Ergonomics and Computer Workstations pages for more specific recommendations if your job falls into this category.

Program Description

Back pain may appear suddenly but is often the result of numerous small abuses to the back involving improper sitting or lifting over a long period of time. While no approach has been found for totally eliminating back injuries, a back care program can minimize their occurrence by identifying back injury risk factors and developing means of reducing their impact.

Workplace Factors

Workplace factors may include inadequate workplace design, improper or defective material handling equipment, improper manual or mechanical handling methods, and inadequate training.

Several factors should be considered in workstation design. The height of the work to be performed should allow workers to sit or stand erect, rather than leaning forward. Leaning forward for long periods may cause fatigue, increasing the likelihood of pain or injury. Long-term standing places excessive stress on the back and legs. Where long-term standing is necessary, a footrest or rail, resilient floor mats, height-adjustable chairs or stools, and opportunities for workers to change positions should be provided.

Personal Factors

A healthy lifestyle is equally important in preventing back pain and injury. Personal factors that increase the risk of back problems include poor physical fitness, obesity, smoking, poor posture, and other medical/physical deficiencies. Keeping muscles strong, maintaining flexibility and an improved quality of life can reduce or minimize back pain and injury. Exercise, stretching often, eating right, maintaining proper weight not only help to prevent injuries but speed recovery should an injury occur. Likewise, a reduction in stress can relieve the muscle tension that can contribute to injuries.

Many back injuries are not the result of a sudden trauma but result from the cumulative effect of minor insults, such as repetitive stress and maintaining rigid or awkward postures. Listen to your body. Feeling pain or discomfort is a sign that something is wrong. Take "mini" breaks, stretch and shift position often, and alternate tasks to avoid fatigue and the aches and pains that accompany it. The following links give some simple exercises for strengthening the back and maintaining flexibility. Of course, always check with your doctor before beginning any new fitness program.

Back Exercises (from the University of Maryland Environmental Safety Division)

Back Pain Exercise Guide (from the Academy of Orthopaedic Surgeons)

Lifting Safety

Here are some tips for lifting materials with minimal risk of injury:

Planning – Before you lift, consider the following:

• How heavy is this object and how far is it being moved?
• Often the material you are moving can be moved with a piece of equipment, such as a dolly, handtruck or forklift. Whenever possible, use a mechanical aid to transport heavy objects.
• If a cumbersome object must be moved manually, get assistance.
• Is the path free of tripping hazards, slippery or uneven terrain, sharp corners and blind spots?
• Is the object packed so that the load is balanced and cannot shift?
• Is the object easy to grip? Are there sharp corners, slivers, slippery surfaces, etc.?
• Is it easy to reach?
• The height of materials to be lifted should be carefully considered. Lifting that occurs below knee level or above shoulder height is more strenuous than lifting between these limits. If possible, adjust the height of the shelf or pallet or use a ladder to achieve better lifting conditions.
• If the object is in a hard-to-reach location, position yourself as close to it as possible. Slide it out, if possible, and be sure that there is adequate room for your hands and arms.

DO . .

• Stand close to the object. Place one foot close to the side of the item to provide stability and the other directly behind it to provide lift or thrust. (If the item is small, straddle it.)
• Grip the material firmly with both hands.
• Keep the load close to your body. (Reaching while lifting causes strain and possible back injury.)
• Keep your back aligned straight from head to pelvis. (Tighten your abdominal muscles to support your spine. Also, tucking your chin may help assure proper alignment.)
• Use the strength of your legs to push up slowly and smoothly. (Hurried and jerky movements can strain your back muscles.)
• Make sure you can see over the load.
• Breathe. (If you must hold your breath to lift an item, it's too heavy. Get help!)
• Lower the load in the same manner as you lifted it. That is, bend your knees, lower slowly and smoothly. And remember, keep your fingers from under the item!
• If two or more persons are needed to carry a load, one person should serve as "team leader." The leader should make sure everyone knows how the move is to be carried out and only he/she gives commands during the procedure.

DON'T . . .

• Twist your body. (Move your feet first to change direction.)
• Bend over at the waist and lift.
• Lift with one hand.
• Lift while stretching or reaching across an obstacle.
• Lift from a position of poor or uncomfortable posture.
• Struggle to catch a dropped item.
• Hold your breath while lifting.

To view an illustrated guide to proper lifting, go to EZ Facts from Grainger/Lab Safety Supply, Proper Lifting Techniques (PDF, ) . You can also download the NIOSH Ergonomic Guideline for Manual Material Handling. (PDF, )

Mechanical Aids

Whenever possible, use mechanical help, such as a dolly, handtruck or forklift, to move heavy objects. When using a dolly, pushcart or handtruck, it is safer to push rather than pull it. Do not use a forklift if you have not been trained to do so.

Permanent mechanical aids should be installed where necessary. Pneumatic lifts, conveyors, and automatic material handling equipment are examples of mechanical aids that can reduce the amount of lifting workers routinely may be expected to do.

Individuals who engage in lifting and material handling as a part of their work should receive training, including the following:

• Performing stretching exercises and warm-ups prior to lifting
• Following lifting safety procedures
• Maintaining a healthy back

Back Belts

Back belts are a controversial addition to the techniques used in the prevention of back pain. The goal of back belts is to impose a fixed posture on the wearer, making it difficult or impossible to bend or twist when lifting. There is significant disagreement on the use of back belts, however, with much contradictory evidence regarding their effectiveness. Back belts are not considered personal protective equipment by OSHA and are not specifically covered by existing regulations. The use of back belts is not recommended at the College because back belts are not needed if workers understand and use correct back care methods, proper lifting techniques, and stay physically fit.

Roles and Responsibilities

For More Information

Several informational handouts on back care and safe lifting are available through Montgomery College Environmental Health and Occupational Safety. Please contact us at 240-567-4308 or send an email to request copies. Training classes are available upon request.

You can review and test your knowledge using the free Back Safety Course from OSHA. Additional exercises for strengthening back muscles are illustrated in the course materials, as well.