The 3 Keys to Preventing Back Injuries

One False Move

The back is involved in almost every move a worker makes, and it only takes one false move to trigger an injury. For example:

• Strains can be triggered by overstretching, slouching, and improper lifting. The strain problem is compounded if an employee is carrying excess body weight-especially around the midsection.
• Sprains often result from sudden movements or sudden twisting of the body. With a sprain, soft tissues in the back, such as ligaments and muscles, are wrenched or torn, causing swelling and pain.
• Overflexion, or bending too far forward, is another common back problem that results in increased pressure on the cartilage of the spine. Damage to the cartilage, or "disks," can cause swelling and pain that can last a long time.
• Overextension, or bending too far backward, also increases pressure on the spine, resulting in potential injury.

The most important thing your employees need to know about these injuries is that they’re all preventable. To eliminate back injuries among your workers, make sure they understand the three components of back safety—posture, lifting, and fitness.

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Key #1: Posture

Maintaining proper posture while working is the first lesson your employees need to learn about back safety and health.

When workers stand, they should:

• Keep their head vertical and facing the work.
• Stand straight with ears, shoulders, and hips aligned.
• Stand with feet shoulder-width apart and weight in balance.

It also helps to elevate one foot on a footrest, and switch feet from time to time. So providing simple footrests for those who want to use them can also help prevent back problems. And for workers who have to stand for long periods while working, it’s a good idea to provide antifatigue or padded mats for them to stand on as well.

When workers sit, they should:

• Keep their head vertical and facing the work.
• Sit straight by keeping ears, shoulders, and hips aligned.
• Keep thighs parallel to the floor, with knees bent about 90 degrees.
• Rest feet flat on the floor or on a footrest.

Also ensure that your workers who sit most of the day have comfortable, adjustable chairs with a firm backrest. It’s a good idea to provide lumbar support pillows for those who need extra lower back support.

Key #2: Safe Lifting

Many back injuries can be traced to improper lifting and carrying. Your workers need to use good body mechanics every time they lift, carry, and unload objects.

When workers lift, they should:

• Face the load with feet shoulder-width apart.
• Keep heels down and turn feet slightly out.
• Squat by bending at the hips and knees.
• Use leg and stomach muscles to power the lift–not back muscles.
• Maintain the back’s natural curves as they lift by keeping their head up.

When workers carry objects, they should:

• Point their feet in the direction they move and walk at a slow, steady pace.
• Take small steps and turn their body as a single unit to avoid twisting the upper body.
• Hug the load.

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When they set down a load, employees should reverse the lifting process, making sure to bend the knees as they lower the load and letting their leg and stomach muscles bear the weight.

Tomorrow we’ll look at the third key to back health—fitness—and at a resource that will train your workers to understand the causes and prevention of back injuries.