Staying Healthy at Work for Life

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Staying Healthy at Work-for Life

• Presented by Rosamond Smith
• Registered Physiotherapist

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Part B

• Back Care and Lifting

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Goals of In-service

• At the end of the in-service participants should
  have a knowledge of
• How the spine is put together
• How the back works when moving
• Risk factors for back injury
• Common causes of back pain
• How to lift safely
• Exercise for back protection
• What to do/ who to contact about issues or
  problems

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Outline of In-service

• Anatomy
• Causes of back pain
• Effects of back injury
• Recovery from back injury
• Posture
• Principles of lifting

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Outline of In-service

• Injury prevention
• Assessing risk factors
• Lifting practice
• Back fitness
• Responsibility and reporting
• Q a

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Anatomy of the Spine

• 24 vertebrae
• Facet joints
• Discs
• Ligaments
• Spinal canal
• Spinal nerves
• Muscles

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Function of the Spine

• Support upper body and head
• Allow movement of the trunk
• Shock absorbing
• Protect spinal cord

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Causes of Back Pain
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Causes of Back Injury

• Sudden movements
• Unexpected movements
• Unfamiliar movements
• Lifting heavy objects
• Cumulative effect
• Lifting overhead
• Over-reaching

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Causes of Back Injury

• Overexertion
• Bending twisting simultaneously
• Working in awkward/uncomfortable positions
• Prolonged sitting/ standing in 1 position
• Slipping
• Poor communication

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Effects of Back Injury

• Pain
• Restricted movement
• Altered daily function
• May require time from work
• Possible loss of income
• Recurrence risk is high
• Chronic pain affects whole life
• May limit sports/ social participation

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Recovery from Back injury

• Majority heal in 6 weeks
• Rehabilitation/ conditioning
• Education
• Prevention

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Posture

• STATIC
• DYNAMIC

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STATIC POSTURE

• Maintenance of the 3 spinal curves
• Standing
• Sitting
• Lying

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Effects of Prolonged Standing

• Back tends to sag forward
• Stomach muscles become lax
• Shoulders round forward
• Chin pokes forward
• Upper neck gets pinched

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Good Standing Posture

• Maintain the 3 curves
• Move periodically
• Wear appropriate footwear
• Move feet
• Raise one foot by 6 ins.
• Squat to change the curves
• Vary activities

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Effects of Prolonged Sitting

• Back rounds backwards
• Shoulders fall forwards
• Head pokes forward
• Tension in neck
• Tension in shoulder muscles
• Increased pressure on low back

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Good Sitting Posture

• 3 curves maintained
• Low back supported
• Pelvis neutral
• Thighs horizontal
• 2-3 fingers width seat to calf
• Knees right angles
• Feet flat on floor or foot rest
• Chin tucked in
• Shoulders relaxed

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Tips for Good Sitting

• Move back, neck, shoulders every 10 minutes
• Adjust seating and workstation to suit you
• Get up and move around for 5 mins for every hour
  sitting

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Lying Posture

• Maintain 3 curves
• Use pillows to fill neck gap
• Pillow between knees
• Avoid sleeping on stomach
• Good mattress Goldilocks test
• Avoid sleeping on couch
• Reading /TV -check alignment

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DYNAMIC POSTURE

• Maintaining good spinal alignment when
• Moving
• Lifting
• Carrying

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Safe Lifting

• Prepare self
• Prepare area
• Prepare equipment
• Proper body mechanics

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Prepare Self

• Appropriate clothing
• Footwear no high heels
• - Non-slip soles
• Hair /jewelry will not catch
• Plan appropriate maneuver
• Communicate

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Prepare Area

• Object is safe to lift
  -weight, size, packaging
• Surface lifting to is clear
• Route is clear

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Prepare Equipment

• Select appropriate equipment
• Dolly, cart, conveyor, hoist ,pulley, turntable,
  straps
• Check it works properly e.g. brakes
• Adjust to suit you e.g. handle height

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Proper Body Mechanics

• Feet shoulder width apart
• Bend knees
• Keep load close to centre of body
• Tighten abdominal leg muscles
• Use legs to lift
• Lift gradually smoothly
• Do not jerk or use momentum
• Move feet- do not twist back
• Bend knees to lower load

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Pull or Push

• Up to 20 injury claims for LBP
• Push rather than pull
• Better force
• Able to see where going
• Upper body in better alignment
• Cart wont run over feet
• Can push on a secured load

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Handle Height

• PUSHING- between elbow hip
• PULLING- between hip knee
• VERTICAL- accommodating

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Assessing for Lifting Hazards

• OHS Code requires employers to assess hazards
  associated with any task that involves manual
  handling of loads.

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Injury Prevention

• Always use good body mechanics
• Practice good posture
• Dont lift a weight beyond your capacity
• Ask for help
• Break heavy tasks to smaller parts
• Take extra care starting a new job

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Injury Prevention

• Vary activities
• Maintain proper body weight
• Get in shape
• Look for more efficient ways
• Use equipment when possible
• Report an injury or hazard

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Components Of Fitness

• Cardio-vascular
• Strength
• Flexibility
• Endurance
• Co-ordination
• Balance
• Agility
• Equipment
• Safety

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Back Fitness

• Strong abdominals
• Flexible back leg muscles
• Mobile spine legs
• Always use good body mechanics

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Employee Responsibility

• Take part in education provided
• Be aware of hazards
• Report hazards/near/misses/injury

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Employer Responsibility

• Assess hazards in workplace
• Provide education
• Provide instruction
• Provide information

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Reporting

• ASAP following injury/near miss/incident
• Fill in AU incident/injury report
• Inform Dianne Elefson
• OHS committee will investigate
• If WCB claim file forwarded to Leasa Schmelzle
• Employee supervisor fill out WCB forms

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Summary

• You only have one back
• Use your knowledge
• Use good body mechanics
• Keep in good shape
• Stay healthy at work-for life!