Exercise
Back Safety | Safe Lifting
EXERCISE #2
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Target Audience: All employees
Exercise Objective: Understanding back safety
Instructions: Answer the questions below.
1. When carrying a load, is it OK to turn or twist my body as long as I turn with my torso?
(Explain your answer.)
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2. Are there any guidelines I can follow to help assess multitask lifting jobs?
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3. What causes back problems?
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4. What can I do to keep my back healthy?
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Exercise
Back Safety | Safe Lifting
ANSWERS
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1. No. You should try to minimize any turning or twisting, but if you must turn while carrying the load,
turn using your feet.
2. Yes. To help in the evaluation process, refer to the Applications Manual for the Revised NIOSH
Lifting Equation (http://www.cdc.gov/niosh/94-110.html).
3. A number of actions, identified below, can cause back pain.
 Poor physical condition
—Your overall physical condition can affect your back. If your back muscles are weak, or if you
have put on a few pounds, your back must work harder. Making your back work harder can
lead to back pain.

Poor posture
—Standing, sitting, or lying down incorrectly will put strain on your spine. Your spine is designed
to operate best when it is in a “natural S” shape.
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Aging
—As we age, the muscles in our backs lose their strength and ability to function.

Tension and stress
—Tight and knotted muscles, which are caused by tension and stress, can cause muscle
spasms and back pain.
4. You can do a lot to keep your back healthy.
 Exercise to strengthen your back and reduce stress—Having strong back and stomach
muscles is important in order to ease the work your back is put through each day. Check
with your doctor as to the best exercises for you.

Lose excess weight—Excess weight exerts extra force on back and stomach muscles. By losing
weight, you can reduce strain and pain in your back. Check with your doctor for the most
sensible diet plan for you.
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Maintain good posture—You can prevent many back injuries by learning to sit, stand, and lift
items correctly. The best way to sit is straight, with your back against the back of the chair with
your feet flat on the floor and your knees slightly higher than your hips. Learn to stand tall, with
your head up and shoulders back.
Exercise
Back Safety | Safe Lifting
ANSWERS (continued)
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
Plan your lift—Many people perform their lifts incorrectly, resulting in unnecessary strain on their
backs and surrounding muscles. Planning your lift means you should think about the weight of
the object you will be moving and the distance you will be moving it.
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Position yourself correctly in front of the load—Slowly squat by bending your knees, not your
back and stomach. Keep the load as close to your body as you can. This will help distribute the
weight of the load over your feet and make the move easier.

Lift with your legs, not your back—Once the load is close to your body, slowly straighten your
legs until you are standing upright. Make sure the load isn’t blocking your vision as you begin to
walk slowly to your destination.

Set loads down correctly—By reversing the above lifting procedures you can reduce the strain
on your back and stomach muscles. If you set your load on the ground, squat by bending your
knees and position the load in front of you.

Get help, if needed—If the load is too heavy, bulky, or awkward for you to lift alone, find a friend
to help you carry it. Look for simple solutions to help make the move easier on you and your
back.