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Protect Your Back Safety Training

The back is one of the strongest but most stressed parts of the human body. Back injuries result from repetitive activity or as the result of a serious accident, affecting more than 500,000 people in the United States each year. That results in more than $50 billion in health-care costs and lost production on the job.

  1. Back Anatomy

    • The consists of the vertebral column, which houses the spinal cord, the shoulder blades, the rib cage, discs and several groups of muscles, tendons, and ligaments. This musculoskeletal system allows movement of the neck and head, arms and legs, and twisting and bending.

    Back Injuries

    • Range of motion and many uses of the back make it particularly prone to injury. Muscle strains and sprains, bulging or herniated discs, broken bones or torn muscles, ligaments and tendons all cause back pain and sometimes make it difficult to function normally. Serious back injuries can cause paralysis.

    Causes of Injury

    • Stress, heavy lifting, twisting, falling, poor posture and even sedentary activities contribute to back injuries. Cumulative trauma disorders result from repetitive movements that wear on the muscles and bones of the back, and sudden, severe trauma affects the back at the moment of an accident or injury. Degenerative factors also affect back health.

    Home vs. Work

    • Back injuries happen at home or during recreational activities twice as often as at work. The most common cause in any setting is improper lifting.

    Injury Prevention

    • Exercise is the best activity for preventing back injuries. Back strength and overall health can be improved by doing sit-ups, straightening and stretching the back often, walking, and doing leg lifts and squats. Good posture and avoiding long periods of stationary time also promote back health.

    Guidelines for Lifting

    • When lifting, ensure a clear path, keep your feet shoulder-width apart, and squat by bending your knees and hips. Get a good grip, tighten your stomach, then stand up, using your leg muscles. Do not twist or bend at the waist, and never attempt to lift items that are too heavy. Rely on others to help lifts heavy or bulky objects.

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