The force is against you…
Here at K9 Club there is a lot of lifting through out your shift. From lifting dog food bags, to moving equipment, it is necessary to learn the proper form to lift items to avoid any hazards. The amount of force you place on your back in lifting may surprise you!
Think of you back as a lever
With the fulcrum in the center, it only takes 10 lbs of pressure to lift a 10 lb object. If you shift the fulcrum to one side, it takes much more force to lift the same object. Your waist acts like the fulcrum in a lever system, on a 10:1 ratio. Lifting a 10 lb object puts 100 lbs of pressure on your lower back.
When you add in the 105 lbs of the average human upper torso, you see that lifting a 10 lb object actually puts 1,150 lbs of pressure on the lower back.
Causes of injuries
Anytime you find yourself doing on of these things, you should think: Danger! My back is at risk! Try to avoid heavy lifting…especially repetitively lifting over a long period of time.
- Twisting at the waist while lifting or holding a heavy load.
- Reaching and lifting…over your head, across a table, or out the back of a truck.
- Lifting or carrying objects with awkward or odd shapes.
- Working in awkward uncomfortable positions.
- Sitting or standing too long in one position..sitting can be very hard on the lower back.
- Slipping on a wet floor or ice.
Prevention of Back Injuries
- Avoid lifting heavy objects alone.
- Place objects up off the floor.
- Raise/lower shelves.
- Use carts and dollies
- Use cranes, hoists, lift tables, and other lift-assist devices whenever possible.
- Test the weight of an object before lifting by picking up a corner.
- Get help if it’s too heavy for you to lift it alone.
- Use proper lift procedures.
- Take a balanced stance, with feet shoulder width apart.
- Squat down to lift, and get as close as you can.
- Get a secure grip, and hug the load.
- Lift gradually using your legs, keeping the load close to you, and your back and neck straight.
- Once standing, change directions by pointing your feet and turn your whole body. Avoid twisting at the waist.
- To put the load down, use the guidelines in reverse.
Help your back
Minimize problems with your back by exercises that tone the muscles in your back, hips, and thighs. Before beginning any exercise program, you should check with your doctor. Exercise regularly, and warm up slowly. Inhale deeply before each repetition of an exercise and exhale when performing each repetition.
Here are some exercises to help strengthen your back.
- Wall slides– Stand with your back against a wall, feet shoulder width apart and slide down to into a crouch with knees bent at 90 degrees.
- Leg raises (version 1)– Lie on your stomach and tighten the muscles in your right light and raise from the floor. Hold for 10 seconds and return leg to the floor. Do the same thing your left leg. Repeat this five times with each leg.
- Leg raises (version 2)– Lie on your back with your arms on your sides. Lift one leg off the floor and hold for a count of ten seconds. Do the same with the other leg. Repeat five times with each leg.
- Leg raises while seated-Sit upright, with legs straight and extended at an angle to floor. Lift one leg waist high. Slowly return to floor. Do the same with the other leg. Repeat five times with each leg.
- Partial sit up-Lie on your back withy our needs bent and feet flat on the floor. Slowly raise your head and shoulders off the floor and reach both hands toward your knees. Count to 10 and repeat 5 times.
- Back leg swing-Stand behind chair, with your hands on the chair. Lift one leg back and up, keeping the knee straight. Return slowly and raise your other leg and return. Repeat 5 times with each leg.
Exercise to decrease the strain on your back
- Lie on your back, with your knees bent and feet flat on the floor. Raise your knees toward your chest. Then, place hands under knees and pull knees to heat. Do not raise head or straighten legs as you lower them. Start with 5 repetitions, several times a day.
- Lie on your stomach with your hands under your shoulders and elbows bent. Then, push your self up and raise the top half of your body as high as possible. Keep your hips and legs on the floor. Hold for one or two seconds. Repeat 10 times, several times a day.
- Stand with your feet apart. Place your hands on the small of your back. While keeping your knees straight bend backwards at your waist as far as possible and hold for one or two seconds. Repeat as needed.
Take care of your back and it will take care of you!
- Exercise daily
- Avoid repetitive heavy lifting
- Get assistance with heavy or bulky objects
- if you must bend over, do it properly
- Avoid twisting at the waist when carrying objects
- Always watch where you’re going