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www.arborage.com ARBOR AGE n SPRING 2015 29 HEALTH AND WELLNESS Following the three recommendations above are important, and to improve your chances of staying out of the hospital/ medical clinic due to back pain, arborists should pay close attention to proper lifting mechanics to prevent low-back injury. A 1993 OSHA study of back injuries found that the majority of movements at the time of injury involved bending and twisting under the load, the average time an object was held at time of injury was less than one minute, the distance traveled at the time of injury was less than five feet, and that with 83 percent of the cases the back was fully or partially flexed or bent. Proper lifting should include the following pre- lift considerations: n Examine the load for hazards. n Know your limit and halve it; estimate the weight and divide the load or get help if the weight is more than you can comfortably handle. n Plan your path and make sure that it is free of obstructions and other hazards. n Consider how you will set down the load — before you lift it. n Stand close to the load with your feet spread apart (at about shoulder width), with one foot in front of the other for balance. n Avoid twisting your torso. When lifting, pay close attention to the position of your spine: Squat down with your head up and chest up, keeping your spine "locked in" and grasping the load fi rmly. Lift with your legs by slowly straightening them and then returning your back to a vertical position. Keeping the spine locked in will help to ensure that overall structural integrity of the spine is maintained and that there will be a lower chance of acute injury — and that back health will be maintained over the long term as well. Note the lifting sequence below. The lift begins with the spine locked in, maintaining a slight arch with the head and chest up. This position will help to protect the spine from injury. What is the major difference in lifting mechanics? In the second sequence, the head and chest are not up, the spine is bent — not slightly arched — and is in a position that will increase the risk of an injury to the spine, connective tissue, or musculature of the back. To maintain a healthy back throughout retirement, it is vital to maintain overall fi tness and to pay close attention to lifting mechanics. No matter how light an object is, keep the head and chest up so the spine stays locked in. Also, avoid twisting at the spine while carrying any object. If you and your employees can follow these guidelines, you may lower your risk of back injury and keep a smile on your face. John Amtmann is a professor of Applied Health Science program at Montana Tech in Butte, Mont. He works as an arborist during the summer, and can be reached via e-mail at jamtmann@mtech.edu. Dalton Gensch is an undergraduate in the Applied Health and Safety Sciences program at Montana Tech where he also serves as the Kinesiology T.A. Incorrect Lifting Mechanics Correct Lifting Mechanics Compare the sequence for proper lifting above with pictures below of what NOT to do.