11/ 08/ 2006
by Jeffrey Moses
When moving or lifting heavy objects, the key is to lift with your head, not with your back.
In other words, before moving or lifting any object of weight, evaluate the situation; think. Determine if there are other options, such as sharing the load with others or even dismantling a package to carry the contents piece by piece. Don't automatically bend over and lift something without using your head first.
Advising employees to be careful when lifting makes sense both from a health standpoint and a financial one. The U.S. Department of Labor states that back injuries are the second most common reason for lost work days (behind only the common cold). Back injuries cost businesses up to $100 billion a year. But there are some things you can suggest to employees––and do yourself––to curb such injuries in your small business.
- Test and examine heavy objects before lifting or moving. Tip the object to determine its weight. Sometimes lighter but more awkward objects can be just as hard on the back as heavy objects.
- When an object is heavy enough to present a problem, look for alternatives before moving. Call for help. Use equipment such as forklifts or dollies. Move a package piece by piece rather than all at once.
- Never extend your arms when attempting to lift or lower heavy objects from a height. This puts undue pressure on the back.
- Make sure that you're on solid footing. Slipping or twisting while lifting can cause injury.
- Use correct lifting procedure: Keep the back straight, kneel to grasp the object and lift with the legs, not the back.
- While carrying a heavy object, take short steps, maintain a firm center of balance, don't attempt to go up or down stairs and don't strain by carrying the load too far. Before lifting, plan in advance your route and where you will put the load down–– and know how far you can easily carry the load.
- Never reach high for a heavy load. Call for help before attempting.
- Don't count on support belts to prevent back injuries. Using belts has not been found to reduce back injuries (Source: The National Institute for Occupational Safety and Health, December 2000).
- Don't hurry while lifting and don't let others hurry you. Think about what you're doing before starting to lift. Saving a minute or two is not worth a permanent, painful injury to the back.
Back and neck injuries are not confined to heavy lifting. Desk-bound workers may be at risk due to long hours of sitting in awkward positions or not moving.
When working at a desk:
- Adjust your chair (and your computer screen, work surface, etc.) so that your back and neck are as straight as possible while working. One of the worst mistakes you can make is to work for a long period with your neck and head looking down while your back is straight. The head weighs almost as much as a bowling ball. Eventually, looking down will strain the muscles and may lead to pain and even injury.
- Avoid working with your back or neck turned to the left or right. Keep your body, head, neck and eyes on a line straight ahead.
- Take frequent breaks for stretching while working at a desk. It's important not to remain in the same position for too long a time.
Retail sales personnel and others who spend long hours on their feet often run the risk of back strain and injury, even when not involved in heavy lifting. To help out:
- Stand straight; don't slump. Don't bend over a table or counter while reading or writing. Sit down instead, at least while completing the task.
- Avoid putting all or most of your weight on one leg for long periods. This can put a strain on your hips and can cause lower and upper back problems.
- Wear proper shoes. If you know you'll be on your feet for hours, don't wear high heels unless you absolutely must. Shoes should provide good overall support, proper arch support, protection from the environment and have adequate cushioning to protect the foot against the unrelenting hardness of concrete flooring.
- Take frequent breaks and sit down, even for a few minutes at a time. While sitting, put your legs up to relieve pressure and fatigue caused by standing. Some retail stores discourage employees from sitting during work shifts. This practice causes undue mental and physical fatigue and can lead to back strain and injury.
Commercial driving also may lead to back strain and injury. Constantly sitting in one position while driving, without being able to move significantly, can result in neck, upper back and hip strain/injury. To reduce the risk of injury while driving:
- Position the seat in your vehicle so that you are as comfortable as possible. This may require adding back and seat pillows or pads.
- When possible, use cruise control while driving. This will allow you to take your foot off the accelerator pedal and place both feet normally on the floor of the vehicle, taking pressure and strain off the legs and hips.
- While driving, roll the neck gently to help reduce buildup of tension.
- Take frequent breaks on long trips to avoid tension buildup. Don't fight through tension and pain while driving long distances. Even a five-minute beak can make all the difference.
Accidents and injuries are bound to happen, but by following the suggestions above and educating your small-business employees on the best way to prevent back injuries, you're reducing the likelihood of missed days and productivity due to back pain.
