Toolbox Talk: Back Injury Prevention Tips

Toolbox Talk: Back Injury Prevention Tips

Introduction

Back injuries are one of the most common and debilitating workplace injuries. While you may have heard the basics of safe lifting, like “bend your knees, not your back,” it’s crucial to understand the details of proper lifting techniques and other preventive measures to protect your back from injury. Here are some practical tips to keep your back safe while working.

1. Get Close to the Load

The closer the load is to your body, the less strain it places on your back. When lifting, squat down and pull the load between your legs, bringing it closer to your body’s centerline. This reduces the need to bend at the waist, which can put excessive pressure on your spine. However, be mindful that repeated squatting can be tiring, so other strategies may be needed for repetitive lifting tasks.

2. Avoid Lifting from Below Knee Level

Try to store and lift heavy objects from above knee level and below shoulder level. If an object is too heavy or awkward to lift comfortably, don’t risk it. Use mechanical aids, break the load down into smaller parts, or ask for help. Overloading is a leading cause of back injuries.

3. Keep Your Back Straight

When lifting, avoid bending at the waist. Instead, keep your back straight with the natural arch in your lower back. This distributes the load evenly across your spinal discs, reducing stress. Bending at the knee is acceptable as-long as you maintain the arch in your back.

4. Balance Your Load

When carrying a load in one hand, such as a toolbox, place your free hand on the outside of your thigh and “glue” it there. This helps maintain proper back alignment and prevents tilting to one side, which can be as harmful as bending forward.

5. Tighten Your Stomach Muscles

Engage your core muscles to help stabilize your spine and prevent twisting. When lifting a load that needs to be placed to the side, turn by moving your feet, not your waist. Place the load at least one step away from where you lifted it to encourage proper foot movement.

6. Maintain Good Physical Condition

Keeping your body in good shape, particularly avoiding excess belly weight, is crucial for back health. A protruding stomach puts extra stress on your spine, especially when lifting. The leverage principle means that bending at the waist to lift can make a load feel up to 10 times heavier than its actual weight.

7. Stretch and Warm Up

Your trunk’s flexibility and mobility are often lower in the morning, making you more susceptible to back strains early in the day. Take a few minutes to stretch and loosen up before starting work. Just like athletes warm up before a game, “industrial athletes” should prepare their bodies for the physical demands of the job.