This article was
written by ErgoRisk

Back Injury Risk Factors

• Back injuries can come from many different causes.
• While causes can range from your fitness level to stress, there are some factors you can look for every time you start a task.

1. DISTANCE * – The farther away an object is from our body, the greater the pressure on our back. The combination of the weight of the object plus the hidden weight of our body (arms and torso) can add up to a problem for our back (* Number 1 Risk Factor).
   Your goal: Keep the load as close to your body as possible.
2. HEIGHT – When lifting an object from ground level, most of us have trouble keeping good back posture. Lifting a heavy object with a flat or slouched back decreases low back stability. 
   Your goal: Store heavy objects above knee height and use carts or other tools to manage the work height.
3. TWISTING – Due to the structure of the discs (shock absorbers), twisting makes them weaker.
   Your goal: Move your feet when lifting and carrying rather than twisting. Check the layout of your work area to eliminate or minimize twisting.
4. HIGH REPETITION and lifting are a bad combination. Fatigued muscles can lead to bad posture and poor technique.
   Your goal: Warm-up prior to starting, work at a sustainable pace and take frequent breaks.

This article was
written by ErgoRisk

Core Stability

• Did you know? After your first back injury, you are three times more likely to suffer another back injury?
• But Why? At the root of most back injuries are poor postural and movement habits.
• Hip mobility and core stability are two key principles that work to keep the back healthy.
• A neutral spine, supported on all sides by healthy, strong muscles, is what constitutes ‘core stability’. The back is 16 times stronger in a neutral S-shaped position than when out of this proper alignment.
• When you watch athletes perform a sport, watch their torso. The elite athletes are able to maintain good body and spine position (spine is in neutral position) no matter what their competitors or terrain throw at them (see photo).
• Balancing balls, wobble boards and many other training tools have recently become popular. They are all aimed at helping people strengthen their core, in order to help them perform at a higher level, more efficiently and safely.
• Whether it’s at work or play, being able to maintain a neutral back posture with good stability is an essential step to maintaining a healthy back.

This article was
written by ErgoRisk

Back Building Blocks

• Do you ever stop and think that nearly every move you make relies on a healthy back? Ask someone who has had a back problem and they probably remember having difficulty doing simple tasks like brushing their teeth or tying their shoes.
• Since close to 80% of us will suffer back pain in our lives, learning how to work safely and prevent back injury is essential.
• Our spines are made up of a few important building blocks.
• Bones in our spine support our body weight and protect the nerves.
• Discs (in between the bones) act as flexible shock absorbers and spacers for the nerves to exit the spinal cord
• Ligaments hold the bones together and protect us when we try to move too far
• Muscles protect the structures in our back. Some produce movement while others provide stability.
• On a scale of 1-10, is your spine built on a rock solid foundation or is it soon to be a leaning tower?