Educate Yourself with the Help of Central Ortho

Back Pain & Lifting Safety…

Prevent Back Pain
More people see doctors for back pain than for any other medical ailment except colds and upper respiratory complaints. Six million persons a year see a doctor because of back pain, often because they did not use the proper methods of lifting and moving an object.

Back pain is common not only among industrial and business workers, but also among caregivers. Studies show that nurses rank second only to heavy-industry workers in the number of persons suffering back pain.

If you are caring for an ill or injured spouse or family member at home, you are at risk of suffering back pain or injury unless you use the proper methods of lifting and moving the person.

If lifting is part of your job, it is important to do it correctly.

Back Pain Is Costly
Most back pain lasts only a few days, but one out of six persons has experienced severe back pain that lasts at least two weeks sometime during their life. The cost of treatment, lost wages, and rehabilitation for all sufferers of back pain is unknown, but it is believed to be enormous. Just the direct costs of insurance-compensated medical bills and payment for lost wages related to low back pain are estimated at more than $11.5 billion a year. Indirect costs of lost production time, training unskilled replacements for disabled workers, administrative costs, etc. are difficult to determine, but also significantly increase the total cost.

Back pain caused by lifting can be prevented if you use proper lifting techniques and exercise regularly to improve your muscle strength and overall physical condition.

Sitting Up In Bed

To move a person lying in bed to a wheelchair, put the wheelchair close to the bed and lock the wheels.
If the person is not strong enough to sit up, place one of your arms behind the person's legs and place your other arm under the person's back.
Move the person's legs over the edge of the bed while pivoting his or her body so the person ends up sitting on the edge of the bed.
Keep your feet shoulder-width apart, your knees bent and your back in a natural straight position as you help the person sit upright on the bed.

Standing Up

If the person needs assistance getting into a chair, face the patient, spread your feet shoulder-width apart, and bend your knees.
Position the person's feet firmly on the floor and slightly apart.
The person's hands should be on the bed or armchair or on your shoulders.
Place your arms around the person's back and clasp your hands together or use a transfer belt which fits around the person's waist and provides a secure handhold.
Hold the person close to you, lean back, and shift your weight as you lift the person to an upright position.

Sitting Down
Pivot toward the chair, bend your knees, and lower the person into the chair. The person should have both hands on the arms of the chair before you lower him or her down.

Caring
Caregivers who assist seated or reclining persons for long periods of time should stand with their knees bent and their back in a natural straight position. Don't bend at your waist.

Staying In Shape
You can reduce the risk of back pain if you stay in good physical shape.

Recreational activities such as swimming, bike riding, running or walking briskly will keep you in good physical condition.
There also are specific exercises that are directed toward strengthening and stretching your back, stomach, hip and thigh muscles as well as exercises to decrease the strain on your lower back. Consult your physician about a proper exercise program.

Right Way To Lift

Plan ahead how you will lift the object.
Move close to the object to be lifted.
If it is a heavy object, bend your knees and keep your back straight.
Lift with your leg muscles, keeping your back straight.
If it is very heavy or an awkward shape, get help.

Wrong Way To Lift
Never lift an object by keeping your legs stiff, while bending over the object.

Right Way To Move An Object

Hold the object close to your body.
Point your toes in the direction you are headed and turn your entire body.
When placing an object on a high shelf, move close to the shelf; don't stand far away and don't extend your arms with the object in your hands.

Are You At Risk?

You are most at risk for back pain if:
Your job requires frequent bending and lifting
You must twist your body when lifting and carrying an object
You must lift and carry in a hurry
You are overweight
You do not exercise regularly or do not engage in recreational activities
You smoke

Caregivers are at greatest risk for back pain when:

Pulling a person who is reclining in bed into a sitting position
Transferring a person from the bed to a chair
Leaning over a person for long periods of time

"Lift It Safe" Guidelines
Whether you are lifting and moving a heavy object or a person, the guidelines are the same.

Plan ahead what you want to do and don't be in a hurry.
Spread your feet shoulder-width apart to give yourself a solid base of support.
Bend your knees.
Tighten your stomach muscles.
Position the person or object close to your body before lifting.
Lift with your leg muscles.
Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.
Maintain the natural curve of your spine; don't bend at your waist.
When appropriate, use an assisitive device such as a transfer belt, sliding board or draw sheet to move a person.
Do not try to lift by yourself an object that is too heavy or an awkward shape. Get help.

How To Prevent Back Pain

Use the correct lifting and moving techniques. Get help if an object is too heavy or an awkward size.
Exercise regularly to keep the muscles that support your back strong and flexible.
Don't slouch; poor posture puts a strain on your lower back.
Maintain your proper body weight. Being overweight puts a strain on your back muscles.
Keep a positive attitude about your job and homelife; studies show that persons who are unhappy at work or home tend to have more back problems and take longer to recover than persons who have a positive attitude.

What To Do If You Get Acute Back Pain
Lie down on your back and relax for 20 to 30 minutes. Ice packs help reduce the initial pain and swelling. Most back pain disappears in a few days. Your treatment may begin with a short period of rest in bed. Depending on the source of the back pain, your physiatrist may suggest medication. Your treatment will eventually involve exercises to prevent recurrence of back pain.

While surgery is uncommon, operative treatment may be recommended for problems that are not responsive to other therapies.

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