Policies - On The Job Injury

On The Job Injury
And
Healthy Back Tips

Facts About Backs

Did you know that:

Eighty percent (80%) of all Americans will suffer a back injury that will mean seeking medical attention?
Once you suffer a back injury, you are four times as likely to suffer from back pain?
Back injuries make up thirty percent (30%) of all job injuries?
Back injuries keep more workers off the job and are the cause of more lost wages than any other ailment?
Surgery can cause back pain only ten percent (10%) of the time?
The most effective methods for reducing back pain are exercise and weight control?
Back pain causes more than seventy (70) million people to suffer?
Back problems cost Americans $5 billion annually?
If you were surprised by some of these facts, you’re not alone. Most people aren’t aware that back pain is such a serious problem.

Before you go on:

The suggestions listed here are not a substitute for professional medical advice. Before you put any of the recommendations to practical use, consult your doctor---especially if you already suffer from back pain.

SAFETY AT WORK
Back Injuries

David " Safety Dave" Hamill
Fulton Risk Manager

Statistics indicated back injuries often occur where they are least expected.

About eighty percent (80%) of back problems come from strains on the muscles, ligaments and tendons supporting the back. Auto accidents or sports activity are sources of very common "off the job" injuries.

Medical expenses from “off the job” back injuries are covered under your individual health policies, but not by worker’s compensation. Back injuries should be given adequate time to heal, usually six months. Notify your supervisor so you will not be expected to perform lifting tasks during recovery.

“Back belts” are used on the job almost everywhere: I’ve even seen waitresses and waiters wearing them. Unless you are in good shape, perform regular back exercises and attend proper job-sponsored “lifting classes,” back belts may give a false sense of security. For instance, the instructor of a lifting class at a medical school suggested that 70 percent of the muscle support to the back is supplied by the stomach muscles. If you do not perform leg lift exercises regularly, you risk a back injury later when lifting something.

Surprisingly, office workers suffer more “chronic trauma” to their backs. This is thought to occur because sitting for long periods without moving, followed by suddenly reaching out or down, can stress “cold” muscles. The answer:

(1) Follow a personal fitness program.

(2) Change your position frequently with moderate stretch exercises during the day.

(3) Take proper lifting safety classes where you work.

(4) Use lifting equipment and carts or get help.

(5) Lift only as a last resort.

PREVENT A BACK ACHE
Healthy Back Tips

SITTING
Keep knees slightly higher than hips by placing feet on a low stool (3-5” high). Rest lower back against a firm backrest or pillow. Alternate crossing knees.

STANDING
Stand straight, chin tucked in, pelvis forward. If standing for prolonged periods, place one foot on a low stool, changing feet every so often.

WALKING
Maintain erect posture, making sure not to bend forward. Avoid high heels. If handbag or satchel straps don’t cross body, use alternate shoulders.

SLEEPING
And sleeping on stomach. Curl up on side with pillow between the knees or on back with a pillow under knees. Stay away from soft, sagging mattresses.

DRIVING
Move car seat forward and sit with knees higher than hips. A small pillow behind lower back provides added support.

SHOPPING
Carry two equal weight packages or suitcases to & TRAVELING prevent uneven stress of back muscles. Whenever possible, pull parcels on rollers.

NEVER exercise if you are experiencing back

DIET To reduce strain on lower back, build up leg and abdominal muscles and keep off excess weight. Consult us for the most up to date scientific “Body Composition Analyzer”. We will evaluate you for a specific diet & exercise program designed for you.

How To Relieve Pain
Do This:

AT HOME Lie on a rug or padded floor. Support neck with a small pillow or rolled up towel. Place another pillow or folded blanket under the knees. Keep hips tilted back and your lower back against the floor. Hold this position 5-10 min.

AT WORK Sit with head and back straight. Raise both shoulders to ears. Hold 5 sec. Raise both arms upwards toward the ceiling. Hold 5 sec. Repeat 3 times.

How To Build Strength
Do This:

PELVIC TILT Lie on floor, knees bent. Squeeze buttocks together, pull in abdomen tilting pelvis upward, and try to flatten lower back to floor. Hold 5 sec. Repeat 5 times.

HALF SIT-UP Lie on back, knees slightly bent. Crisscross arms on chest, slowly lifting head and shoulders just enough to get the shoulder blades off the floor. Count out loud to 5 and slowly lower. Repeat 10 times. (This is harder than it seems.)

How Develop Flexibility
Do This:

HAMSTRING STRETCH Lie floor with knees bent. Bring right knee toward chest, then straighten leg toward ceiling until knee is locked. Count out loud to 5, then slowly lower leg to floor keeping knee straight. Bring right knee back to starting position. Repeat with left leg. Alternate legs, 5 times each.

KNEE TO CHEST RAISE Lie on floor, both knees bent. Grasp right leg below knee, pull toward right shoulder. Hold 5 sec. Repeat 3 times. Alternate legs.

NOTE: For further exercises to develop strength and flexibility, consult us.

A Five Step Guide To Safe Lifting

1. Get a firm footing, with your feet apart for a stable stance. Stand close to load. Squat, (don’t bend waist). Take a deep breath and tighten stomach muscles to help support your back under the load.

2. Lift with your legs---they’re a lot stronger than your back to the vertical position.

3. Hold the load close to your body: it puts less strain on your back.

4. If you must turn, turn with your feet, not by twisting your back.

Set the load down again by squatting, not by bending your back. Keep your fingers out from under the load!