Welcome to the web-based training on preventing lifting and back injuries.

The objective of this training is to provide information about lifting injuries and provide tips so you can avoid being injured when lifting.

Module 1 reviews some background information about lifting and back injuries.

So, what are we talking about here?

There are two main types of injuries associated with lifting: strains and sprains.  A strain is caused when overstretching or overexerting a muscle, tendon or ligament.  A sprain is caused by wrenching or twisting a joint that causes a partial or complete ligament tear.  Both can be very painful and may lead to other injuries if not properly healed. 

Lifting injuries do not discriminate; they can happen to a male or female of any age, strength, weight or height.  They can happen at work or at home.  Don’t think they can’t happen to you!

If you lift as part of your job, your physical condition is important.  When you exercise regularly, your muscles can withstand more stress without injury.  You can lift more, bend more and do more without stressing your muscles, heart and lungs.

There are many ways to prevent back injuries.  Module 2 covers several tips.  

Stretching each day can help relieve stress, relax tense muscles and re-energize your day.  This is true no matter what job you have.  Stretching before you start strenuous tasks, like lifting, also gives your muscles a signal that they are about to be used and helps improve range of motion and physical function.  Stretching before starting work can make you feel better and may help you avoid injuries.  Muscles, tendons and ligaments are not prepared to work when they’re not “warmed up”. 

The ideal way to lift and move objects is to not lift them at all.  Instead, use lifting devices to lift or move objects.  When there is a piece of equipment that eliminates you having to do the work take advantage of it!  Use backhoes, forklifts, cranes, dollies, hand trucks, hoyer lifts or any other lifting equipment when available or required.  If you are unsure of the availability of, or policies for using equipment, ask your supervisor.

Try to design your work activities and tasks to work in neutral positions as much as possible.  Ideally, work tasks should be done within the “power zone” which is above the knees, below the shoulders and close to the body.  When lifting, set-up the lift so it fits your individual needs.  For someone 6 feet tall who must lift an object 5 feet off the ground, it may not be a problem.  However, for someone 5 feet tall, that same lift can be a problem.  It’s important to evaluate your work area for all risk factors.  This can include walking the path of where the item needs to be placed prior to actually lifting it and putting it there.  When storing items, consider the weight of the object and frequency of use so heavier, more frequently used items are stored within the power zone.

If possible make sure you know how much an object weighs before you lift it.  Each person has his or her  own limitations when it comes to how much they can lift, but routinely lifting objects over 50 pounds should be avoided.  Another thing to keep in mind is that an object may not weigh a lot, but if it is awkwardly shaped, it may be more difficult to lift.

If you need to move multiple items, you can divide the load to reduce the weight by using smaller containers for transport.

Anytime you are unsure if you can lift the object alone, ask for assistance!  If possible, find a co-worker who is a similar height to help, so the object stays balanced. Team lifting can cut the weight of the load in half; but always discuss your plan before you lift so there are no surprise movements.

Utilizing proper lifting techniques is critical when lifting any object. The first step is to plan your lifting task prior to beginning. When lifting, your feet should be shoulder-width apart, with one foot slightly ahead of the other .  Squat down, bending at the hips and knees only.  Maintain good posture by looking ahead and keeping your back straight, chest out and shoulders back.  Slowly lift by straightening your hips and knees .  Don’t twist as you lift.  Hold the load as close to your body as possible, level with your belly button.  Use your feet to change direction, taking small steps.  Keep your shoulders in line with your hips as you move.  Set the load down carefully by squatting with your knees.

It’s important to follow these techniques and NOT bend at the waist while lifting.

It’s critical to ensure your body is in the correct position while lifting an object.  If you need to change direction, use the pivot technique.  This technique involves turning your entire body by using your feet and not your waist.  This will help to alleviate the painful issues that can be caused by lifting and twisting.

To sum it up, stretch periodically, use lifting devices when available or required, plan and design work to reduce your risk of injury, get help with heavy lifting, and use proper lifting techniques, which include bending at your knees and using your feet to change direction while lifting.

Lifting injuries not only affect the person injured, but those around them.  An injury could prevent time from being spent with friends and family or doing the activities that you love to do.  If you see someone not practicing safe lifting techniques, bring it to their attention.  With the help of everyone, we can reduce these injuries and ensure a safer workplace.