Prevention of Back Prevention of Back Injuries Injuries

in Farmingin Farming

Why are farmers at Why are farmers at

greater risk?greater risk?

Lift heavy Lift heavy objectsobjects

Sit for long Sit for long periods of timeperiods of time

Operate heavy Operate heavy equipmentequipment

Use repetitive Use repetitive motionmotion

What are common What are common risk factors?risk factors?

OverweightOverweight Poor physical conditionPoor physical condition SmokingSmoking Improper lifting techniqueImproper lifting technique Poor posturePoor posture

What can I do to What can I do to reduce my risk of reduce my risk of back injury?back injury?

Maintain good posture!Maintain good posture! Don’t reach!Don’t reach! Resist slouching!Resist slouching! Distribute weight evenlyDistribute weight evenly Use a stoolUse a stool Use arm restsUse arm rests ““Tuck in” your buttocksTuck in” your buttocks

Conduct back Conduct back strengthening strengthening

ExercisesExercises Each of the following exercises Each of the following exercises

should be performed dailyshould be performed daily Hold each to the count of 5Hold each to the count of 5 Start out with 5 repetitions Start out with 5 repetitions

and work up to 40and work up to 40

Pelvic TiltPelvic Tilt

Pelvic TiltPelvic Tilt

Lie on floor with knees flexedLie on floor with knees flexed Force small of back against Force small of back against

floorfloor Tighten stomach musclesTighten stomach muscles

Partial Sit-upPartial Sit-up

Partial Sit-upPartial Sit-up

Maintain pelvic tiltMaintain pelvic tilt Flex kneesFlex knees Raise head and shoulders off Raise head and shoulders off

the floorthe floor Keeping elbows straightKeeping elbows straight Reach toward your kneesReach toward your knees

Back ExtensionBack Extension

Back ExtensionBack Extension Lie on stomachLie on stomach Place pillow under waist and Place pillow under waist and

rolled towel under foreheadrolled towel under forehead Place arms by sides, palms downPlace arms by sides, palms down Roll shoulders back by squeezing Roll shoulders back by squeezing

shoulder blades togethershoulder blades together Lift head and arms up about 1 Lift head and arms up about 1

inchinch Keep chin tuckedKeep chin tucked

Perfect your lifting Perfect your lifting techniquetechnique

Never lift anything Never lift anything above your elbowabove your elbow

Use a wide stance and Use a wide stance and bend the kneesbend the knees

Always lift with the Always lift with the kneesknees

Keep objects close to Keep objects close to your bodyyour body

Use helpful devicesUse helpful devices CartsCarts

WheelbarrowsWheelbarrows

WagonsWagons

LaddersLadders

Automate tasksAutomate tasks

Hitching Hitching devicesdevices

Automated feed Automated feed systemssystems

Self-unloading Self-unloading gravity boxesgravity boxes

Change positions Change positions frequentlyfrequently

Use a sit/stand stool when Use a sit/stand stool when standing for long periods of standing for long periods of timetime

Rotate tasksRotate tasks

Use steps Use steps with non-with non-slip material slip material to help to help mount and mount and dismount dismount farm farm machinerymachinery

Have adequate Have adequate support support in tractorsin tractors

Install independent suspensionInstall independent suspension Modify current seatingModify current seating

Ergonomically designedErgonomically designed Lumbar supportLumbar support Adjustable arm restAdjustable arm rest Thigh supportThigh support Distributes weight more evenlyDistributes weight more evenly

Use swivel seatingUse swivel seating

Modify sleeping Modify sleeping habitshabits

• Sleep on your back with Sleep on your back with knees elevated orknees elevated or

• Sleep on your side with knees Sleep on your side with knees and hips bentand hips bent

Use a Use a supportive supportive mattressmattress

Don’t use high Don’t use high pillowspillows

Never sleep on Never sleep on your stomachyour stomach

Points to Remember!Points to Remember! PosturePosture Weight controlWeight control ExerciseExercise Bend knees when liftingBend knees when lifting Keep knees higher than hipsKeep knees higher than hips Reduce stressReduce stress