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1 With all the lifting, carrying, pushing, and pulling you do on the job, avoiding back injuries is something you have to think about every day. The wrong move, turn, or twist could cause an injury and severe pain. Over one million workers suffer back injuries every year. Back injuries are often difficult to treat and usually take a long time to heal. If you lift properly, you ll be less likely to hurt your back. Think about the following safety tips before you lift: Before you make heavy lifts, protect your hands and feet by wearing gloves and safety footwear. Avoid cuts and punctures by checking for nails, splinters, rough strapping, and sharp edges. Always size up the load to make sure you can carry it comfortably and that you can get a good grip on it. Know the weight of the object you ll be lifting. Get help if the weight, shape, or size of the object makes you think that it s too much for one person to move. Before you lift, plan your route. Check for stairs, narrow doorways, and tripping hazards. Lift using proper lifting techniques. Get close to the object and center your body over your feet. Bend your knees and keep your back straight. Use your legs to lift, not your back. Keep the load close to your body to reduce the strain on your back. Avoiding Back Injuries Avoid twisting while carrying a load. If you need to turn, move your feet and turn your entire body instead of twisting just your upper body. When you can, avoid lifting altogether by using a mechanical device like a forklift, crane, or hoist. Keep your back in good condition so you can safely handle lifting tasks both on and off the job. Take a few minutes at the beginning of your shift to stretch your back and leg muscles. Stretching will warm up your muscles and keep you more flexible. Muscles, tendons, and ligaments that are warmed up and flexible are less likely to cramp up, pull, or tear when you lift something. Taking short breaks while you work will give those same muscles, tendons, and ligaments a chance to relax and recover; you ll stay more comfortable and be able to work longer. Your personal back injury prevention plan should also continue at home. Exercise to strengthen your back. Be cautious when you bowl, golf, or play sports like football that include rapid twists, turns, starts, or stops. These actions can cause back injuries. When you are tired or weak, you are more likely to hurt yourself, so be sure to get enough sleep. And your mother was right when she told you to stop slouching: good posture reduces strain on your back. SAFETY REMINDER 80% of adults will experience at least one episode of acute, low back pain. Take care of your back. NOTES: SPECIAL TOPICS /EMPLOYEE SAFETY RECOMMENDATIONS/NOTES: MEETING DOCUMENTATION: JOB NAME: MEETING DATE: ATTENDEES: S.A.F.E. CARDS PLANNED FOR THIS WEEK: REVIEWED MSDS # SUBJECT: These instructions do not supersede local, state, or federal regulations.

2 Quiz Questions Avoiding Back Injuries 1. Back injuries: a. usually heal quickly. b. are often difficult to treat. c. can be caused by good posture. d. all of the above. 2. True or False? Over one million workers suffer back injuries every year. 3. Proper lifting techniques include: a. keeping your back straight. b. holding the load away from your body. c. bending at the waist. d. keeping your knees straight. 4. True or False? Muscles, tendons, and ligaments that are warmed up and flexible are less likely to cramp up, pull, or tear when you lift something. 5. If you need to turn while carrying a load, you should: a. twist just your upper body. b. twist your head and shoulders. c. move your feet and turn your entire body. d. do it quickly so you don t get hurt. MY ANSWER: CORRECTED ANSWER: MY ANSWER: CORRECTED ANSWER: MY ANSWER: CORRECTED ANSWER: MY ANSWER: CORRECTED ANSWER: MY ANSWER: CORRECTED ANSWER: NAME: ID#: DATE: TRAINER:

3 Answer Key Avoiding Back Injuries 1. Back injuries: a. usually heal quickly. b. are often difficult to treat. c. can be caused by good posture. d. all of the above. Back injuries are often difficult to treat and usually take a long time to heal. 2. True or False? Over one million workers suffer back injuries every year. Over one million workers suffer back injuries every year. 3. Proper lifting techniques include: a. keeping your back straight. b. holding the load away from your body. c. bending at the waist. d. keeping your knees straight. Bend your knees and keep your back straight. 4. True or False? Muscles, tendons, and ligaments that are warmed up and flexible are less likely to cramp up, pull, or tear when you lift something. Muscles, tendons, and ligaments that are warmed up and flexible are less likely to cramp up, pull, or tear when you lift something. 5. If you need to turn while carrying a load, you should: a. twist just your upper body. b. twist your head and shoulders. c. move your feet and turn your entire body. d. do it quickly so you don t get hurt. If you need to turn, move your feet and turn your entire body instead of twisting just your upper body. FURTHER DISCUSSION: SUPERVISOR/TRAINER NOTES:

4 Con todo lo que levanta, carga, empuja, y jala en el trabajo, evitando las lesiones de la espalda es algo en que tiene que pensar todos los días. Un movimiento, vuelta, o giro incorrecto puede causar una lesión y dolor intenso. Más de un millón de trabajadores sufren lesiones de la espalda cada año. Las lesiones de la espalda con frecuencia son difíciles de tratar y generalmente toman mucho tiempo para sanar. Si usted levanta correctamente, tendrá menos probabilidad de lastimarse la espalda. Piense en los siguientes consejos de seguridad antes de levantar: Antes de levantar objetos pesados, proteja las manos y pies al usar guantes y calzados de seguridad. Evite cortaduras y perforaciones al revisar que no haya clavos, astillas, correas ásperas, y bordes filosos. Siempre inspeccione la carga primero para asegurarse que la puede cargar cómodamente y que puede sujetarla bien. Conozca el peso del objeto que estará levantando. Obtenga ayuda si el peso, forma, o tamaño del objeto lo hace pensar que es demasiado para que una persona lo cargue. Antes de levantar, planee su ruta. Revise que no haya peligros en las escaleras, entradas de puertas angostas, y peligros de tropezones. Levante usando el procedimiento correcto para levantar objetos. Acérquese al objeto y centre su cuerpo sobre sus pies. Doble sus rodillas y mantenga su espalda erguida. Use sus piernas para levantar, no su espalda. Mantenga la carga cerca de su cuerpo para reducir la tensión en su espalda. NOTES: Cómo evitar las lesiones de la espalda (Avoiding Back Injuries) Evite girar al cargar una carga. Si necesita girar, mueva sus pies y gire todo su cuerpo en vez de girar solo la parte superior de su cuerpo. Cuando se pueda, evite levantar una carga y use un aparato mecánico como un montacargas, grúa, o polea. Mantenga su espalda en buenas condiciones para que pueda llevar a cabo en forma segura las tareas de levantar cuando está en o fuera del trabajo. Tome unos cuantos minutos al principio de su turno de trabajo para estirar los músculos de su espalda y piernas. Estirarse calentará sus músculos y lo mantendrá más flexible. Es menos probable que los músculos, tendones, y ligamentos que se calientan y están flexibles se acalambren, se estiran, o se rasguen al levantar algo. Tomar descansos cortos durante el trabajo dará a esos músculos, tendones, y ligamentos la oportunidad de relajarse y recuperarse; usted se mantendrá más cómodo y podrá trabajar durante más tiempo. Su plan personal de prevención de las lesiones de la espalda también debe continuar en casa. Haga ejercicios para fortalecer su espalda. Tenga cuidado al jugar boliche, golf, o deportes como fútbol que incluyen giros, vueltas, arranques, o paradas. Estas acciones pueden causar lesiones de la espalda. Cuando esté cansado o débil, usted tiene mayor probabilidad de lastimarse, por lo tanto asegúrese de dormir lo suficiente. Y tenía razón su madre cuando le decía que debe pararse derecho y no encorvarse: la buena postura reduce la tensión en su espalda. SAFETY REMINDER El 80% de los adultos sentirán por lo menos un episodio de dolor agudo de la parte baja de la espalda. Cuide su espalda. MEETING DOCUMENTATION SPECIAL TOPICS /EMPLOYEE SAFETY RECOMMENDATIONS/NOTES: JOB NAME: MEETING DATE: ATTENDEES: S.A.F.E. CARDS PLANNED FOR THIS WEEK: REVIEWED MSDS # SUBJECT: These instructions do not supersede local, state, or federal regulations.

5 Quiz Questions Cómo evitar las lesiones de la espalda 1. Las lesiones de la espalda: a. generalmente sanan rápidamente. b. con frecuencia son difíciles de tratar. c. pueden ser causadas por una buena postura. d. todas las respuestas anteriores. 2. Verdadero o Falso? Más de un millón de trabajadores sufren lesiones de la espalda cada año. 3. Los procedimientos correctos para levantar objetos incluyen: a. mantener su espalda erguida. b. mantener la carga lejos de su cuerpo. c. agacharse con la cintura. d. mantener sus rodillas rectas. 4. Verdadero o Falso? Es menos probable que los músculos, tendones, y ligamentos que se calientan y están flexibles se acalambren, se estiren, o se rasguen al levantar algo. 5. Si necesita girar mientras está cargando una carga, usted debe: a. girar sólo la parte superior de su cuerpo. b. girar su cabeza y sus hombros. c. mover sus pies y girar con todo el cuerpo. d. hacerlo rápidamente para no lastimarse. NAME: ID#: DATE: TRAINER:

6 Answer Key Cómo evitar las lesiones de la espalda 1. Las lesiones de la espalda: a. generalmente sanan rápidamente. b. con frecuencia son difíciles de tratar. c. pueden ser causadas por una buena postura. d. todas las respuestas anteriores. Las lesiones de la espalda con frecuencia son difíciles de tratar y generalmente toman mucho tiempo para sanar. 2. Verdadero o Falso? Más de un millón de trabajadores sufren lesiones de la espalda cada año. Más de un millón de trabajadores sufren lesiones de la espalda cada año. 3. Los procedimientos correctos para levantar objetos incluyen: a. mantener su espalda erguida. b. mantener la carga lejos de su cuerpo. c. agacharse con la cintura. d. mantener sus rodillas rectas. Doble sus rodillas y mantenga su espalda erguida. 4. Verdadero o Falso? Es menos probable que los músculos, tendones, y ligamentos que se calientan y están flexibles se acalambren, se estiren, o se rasguen al levantar algo. 5. Si necesita girar mientras está cargando una carga, usted debe: a. girar sólo la parte superior de su cuerpo. b. girar su cabeza y sus hombros. c. mover sus pies y girar con todo el cuerpo. d. hacerlo rápidamente para no lastimarse. Es menos probable que los músculos, tendones, y ligamentos que se calientan y están flexibles se acalambren, se estiran, o se rasguen al levantar algo. Si necesita girar, mueva sus pies y gire todo su cuerpo en vez de girar solo la parte superior de su cuerpo. FURTHER DISCUSSION: SUPERVISOR/TRAINER NOTES:

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