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The Back Owner’s Guide To Lifting And Stretching

Leader’s Guide

The Back Owner’s Guide To Lifting and Stretching

Introduction and Philosophy

This instructor guide was designed as a tool to assist you in the effective use of this video program. As with any video program, the more the presenter can relate the information to the specific audience, the better the results. Therefore, please keep in mind that this manual is only a guide. You may have some valuable ideas specific to your audience that will greatly enhance the value of this program. As you prepare to present this program, keep these points in mind: 1. Learning takes place over time – it is not a single “event”.

In order for people to make positive changes in the ways that they lift, they need to hear messages repeated over and over. As you watch this video, be looking for simple points that can become part of the daily routine at shift meetings, on message boards or just as part of daily discussions.

2. The goal of a lifting program is to get people to lift better – not perfect.

Perfect lifts only occur in a perfect world. You will have many more opportunities to acknowledge better lifts than you will perfect lifts. Over time, getting people to lift better will reduce the experience of back problems.

3. Situations and people are all different.

This video program attempts to give the viewer tools to problem solve in different situations. People in the audience will be lifting different objects in different environments and with different physical capabilities. If these differences are acknowledged the viewer is more likely to use the information that is presented.

The main philosophy in this program is the concept of performing a lift better, rather than performing a lift right or wrong. No matter how demanding a lift may be, the lifter always has an opportunity to either increase, or decrease the demands.

Introducing the Video Prior to introducing the video it is advised you present the audience with the information contained on the “cumulative nature of back injuries” page included in this guide. It is important the audience realizes that lifting, while demanding, is only one of many risk factors a person may experience in their day. In many cases it is during a lift that a person discovers they have a back problem, not necessarily at the time they developed it.

As you introduce the video, try to keep from telling the audience this video will teach them how to lift. Most of he viewers have lifting habits that have been developed over the years, and a short video would have to have magical powers to offset these habits. What this video will do is increase their awareness and provide them with some choices when they are lifting. The audience should be informed that the only way this video will help them is that when it is over they need to take a second or two when they are lifting to make the choice of either increasing or decreasing the demands. By taking a second or two throughout the day—in a period of weeks they will begin to make better choices for their bodies naturally. This is also a valuable time to list the different lifting situations that people face at work, as well as at home. This list can then be referred to at the conclusion of the video to see if information has been presented that provides positive choices for these situations.

After the Video This program is divided into distinct sections to increase retention and promote discussion. These sections are: 1. Keep it Close/Keep the Curves

The closer the load is to the lifter’s center of gravity, the lighter the load is on the back. Keeping the load closer to their center of gravity allows the lifter to keep the natural curves in their spine. In the “Power Position” the back is able to withstand significantly more demands than when the curves are flattened out.

2. Building a Bridge

When a person lifts with their body weight out in front of their lower back, the back must lift the entire upper body weight as well as the object being lifted. By building a bridge or supporting the upper body weight on a leg or other object, the weight of the upper body is taken off of the back and the demands of the lift are reduced.

3. Feet First

Reaching and twisting dramatically increases the risk of injury when lifting. The cause of most reaching and twisting is a lift that starts with the upper body rather than the feet. When you move your upper body first, the trunk, and the lower body are going in different directions and the demands on the spine increase dramatically. When a person turns their feet first, the rest of the body follows, the structures are all moving in the same direction and the demands on the spine are dramatically reduced.

4. Warm-up and Stretching (Blink!)

When muscle is cool it does not move easily and is prone to injury. By performing simple warm-up activities a person can prepare their muscles for a task and not only reduce the risk of injury, but make the work easier as well. When a person has been

working for awhile, their muscles will fatigue. Stopping for a few seconds and performing a compensating stretch can deliver valuable oxygen to the muscles that helps them continue their work.

Questions for Discussion Keep It Close/Keep the Curves 1. Why is a load heavier if it is farther away from the body? 2. What are the situations where it may be difficult to “keep it close” and “keep the

curves?” 3. What are typical lifting situations where the lifter could “keep it close” and “keep the

curves” but they choose not to? 4. How does keeping the load close affect the ability to keep the curves? 5. What happens to your back’s ability to handle the demands of a lift if the curves are

flattened out? 6. Is there such a thing as a “perfect” lift? What about a “better” lift? Keep in mind…the spine is designed to perform a variety of movements. It is not that one single movement is bad, but rather the repetition of these movements over time that increases our chances of wearing out our backs. Building a Bridge 1. What happens to the demands of the lift if the upper body weight is placed in front of

the center of gravity? 2. What are some options of “building a bridge” in a variety of situations:

a. When there is a stationary object nearby? b. When there is no stationary object nearby and the load can be lifted with one

hand? c. When the load must be lifted with two hands?

3. Explain the “one sided bridge” analogy described at the end of the bridge segment. 4. What are some situations where “building a bridge” is not practical? Why?

Keep in mind…building a bridge can be accomplished in a variety of ways. Anything you can do to effectively support at least some of your upper body weight when lifting will reduce the demands on your back. Warming-Up and Stretching (Blink!) 1. Why do athletes warm up and stretch? 2. What are some simple warm-up/stretching activities that can be performed at work

or before/during a recreational activity? 3. Can warming up and stretching actually make a job easier to perform? How? Keep in mind…it is generally not one single event that leads to a back problem, but rather the accumulation of demands that can build up over a day, week, year and lifetime. Simply by stretching briefly throughout the day and changing postures often, a person can reduce the accumulation of demands on the back.

Keeping the Program Alive Showing people information on better ways to lift is important. But one of the missing ingredients has been that messages are not repeated frequently enough. This program repeats a series of messages that, once heard, can be used as simple reminders throughout the day until the techniques become more natural. These messages include: 1. Keep it Close/Keep the Curves 2. Build a Bridge 3. Warming-up and Stretching (Blink) These messages can be delivered through a variety of means. Keep in mind that the message is fine, but it is the frequency with which it is repeated that makes it stick. Repetition of these messages can take the form of the following activities, as well as any other system you have developed for communication within your organization. 1. Toolbox talks or shift meetings (4 topics are included at the end of this guide) 2. Informal discussions (discuss issues as they arise or are observed) 3. Posters 4. Check stuffers 5. Memo boards (post positive actions as well as injuries/incidents) 6. Newsletter topics 7. Verbal “briefs” (comments made to employees throughout the day) 8. Recognition/acknowledgement of achievement/awards

Developing/Maintaining a Comprehensive Program Providing instruction on lifting is but one of the valuable pieces of a comprehensive back injury prevention process. The following is an outline of additional activities to consider. This video is one of several tools that can improve the effectiveness of a back injury prevention process. A formal injury prevention program need not be time consuming or costly, but it must be consistent in its effort to create positive change. Action that can be taken includes the following activities: 1. Develop an injury prevention plan. Injury prevention is not a single event or

activity. It is an ongoing process in which a company strives daily to maintain a safe work environment.

2. Establish a task force or action group. Selected groups can address problems

and develop action plans to solve those problems. This group is responsible for maintaining momentum, encouraging employee involvement, gathering employee feedback, and developing strategies for keeping the program alive.

3. Reinforce messages about back care on a regular basis. Communicate this

information to employees during shift meetings or toolbox talks, post information where employees will be exposed to it on a regular basis, or include back care information in the company newsletter or as check stuffers.

4. Establish a worksite stretching/warm-up program. Numerous industries across

the country who have undertaken these programs have reduced worker injuries without disrupting production.

5. Establish an ergonomics program in your facility. An effective ergonomics

program creates a workplace that is safer for employees, and is an excellent way to maintain employee interest in the back injury prevention process.

6. Maintain the program. If you find that employees are more enthused or motivated

after watching the video, take advantage of this enthusiasm. Realize that this enthusiasm and motivation, by nature, will fade over time if no other activities are incorporated to reinforce the messages. It is easier to maintain these attitudes than it is to try and regenerate them at a later time. Just as it is easier to maintain equipment rather than fixing it, positive attitudes react well to periodic maintenance.

CUMULATIVE NATURE OF BACK INJURIES The spine works most efficiently when you maintain good posture. There is no such thing as a light lift if you lift incorrectly. When a person lifts a load too far away from the body, seven to ten times more pressure is placed on the back. Back and neck problems are generally the result of repeated misuse rather than the result of one specific event. Back problems are not just lifting problems. Your back is potentially at risk regardless of your occupation. When a muscle is called upon to work, but it is fatigued, the risk of a strain increases. It is the combination of our habits, changing bodies, changing lifestyles and increased work demands that contribute to a back disorder. Maintain the normal curves in your spine. Locate materials within arms reach. Change positions frequently throughout the day. Do not stand with your legs in a locked position. Stand with your legs shoulder width apart with one foot slightly ahead of the other. Keep your stomach muscles firm while standing. Stretch periodically to give your back a break. Always check the weight of the load before you attempt to lift it. Position yourself as close to the load as possible. Use smooth, controlled movements. In nearly all instances it is the technique used rather than the amount of weight lifted that determines the risk of injury.

Final Words

Lifting is one of the many risk factors for a back injury that people will encounter in their lifetime. For years we have attempted to alter peoples lifting habits through the use of videos, manuals and seminars.

Used effectively, a video can be a valuable part of the injury prevention process by providing a base level of knowledge. A video, however, no matter how good it is, cannot effectively reinforce this information on an ongoing basis.

Therefore, it is important that in order for this video to be effective, methods must be developed for exposing the viewers to this information through a variety of mediums. This is how people learn and develop (or change) their habits. Even a brief message of “keep it close - keep the curves” or “don’t forget to stretch” on a periodic basis can help to solidify these concepts.

The Back Owner’s Guide to Lifting and Stretching

Review Quiz Name: Date:

1. One lift will work for everyone.

a. True b. False

2. How do most back problems develop?

a. From one single, poorly done lift b. From car accidents c. Over time, from poor posture and bad lifting habits d. None of the above

3. What happens when you throw your upper body into a lift?

a. You move your back out of the “power position” b. You make your back weaker and more vulnerable to injury c. You add the weight of your upper body to the lift d. All of the above

4. The farther a load is from your body, the heavier it is on your back.

a. True b. False

5. How can you follow the first principle of “Keep it Close – Keep the Curves?”

a. Only lift objects that are close to where you need to move them to b. Get as close to an object as you can before you lift it c. Make sure your back is as curved as possible before lifting d. None of the above

6. How can you follow the second principle of “Build a Bridge?”

a. Step one of your feet slightly forward when lifting to support your body b. Bend at the waist when lifting c. Try to keep all weight on your back d. None of the above

7. How can you follow the third principle of “Feet first?”

a. Make sure your body twists and your feet stay in place b. Keep your feet in one place and reach for what you need to lift c. Start your lifting with your feet and have them direct the movement of the

object d. None of the above

8. Moving your feet first is better for your back, but slower.

a. True b. False

9. What is the number one fuel source that your body uses during the day to keep

working? a. Food b. Caffeine c. Oxygen d. None of the above

10. What should you do when stretching?

a. Warm up first b. Breathe c. Avoid pain d. All of the above

Answer Key:

1. b

2. c

3. d

4. a

5. b

6. a

7. c

8. b

9. c

10. d