Prevention of Back Injuries in Farming

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Prevention of Back Injuries in Farming
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Why are farmers at greater risk?

• Lift heavy objects
• Sit for long periods of time
• Operate heavy equipment
• Use repetitive motion

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What are common risk factors?

• Overweight
• Poor physical condition
• Smoking
• Improper lifting technique
• Poor posture

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

• Maintain good posture!
• Dont reach!
• Resist slouching!
• Distribute weight evenly
• Use a stool
• Use arm rests
• Tuck in your buttocks

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Conduct back strengthening Exercises

• Each of the following exercises should be
  performed daily
• Hold each to the count of 5
• Start out with 5 repetitions and work up to 40

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Pelvic Tilt
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Pelvic Tilt

• Lie on floor with knees flexed
• Force small of back against floor
• Tighten stomach muscles

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Partial Sit-up
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Partial Sit-up

• Maintain pelvic tilt
• Flex knees
• Raise head and shoulders off the floor
• Keeping elbows straight
• Reach toward your knees

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Back Extension
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Back Extension

• Lie on stomach
• Place pillow under waist and rolled towel under
  forehead
• Place arms by sides, palms down
• Roll shoulders back by squeezing shoulder blades
  together
• Lift head and arms up about 1 inch
• Keep chin tucked

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Perfect your lifting technique

• Never lift anything above your elbow
• Use a wide stance and bend the knees
• Always lift with the knees
• Keep objects close to your body

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Use helpful devices

• Carts
• Wheelbarrows
• Wagons
• Ladders

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Automate tasks

• Hitching devices
• Automated feed systems
• Self-unloading gravity boxes

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Change positions frequently

• Use a sit/stand stool when standing for long
  periods of time
• Rotate tasks

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

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Have adequate support in tractors

• Install independent suspension
• Modify current seating
• Ergonomically designed
• Lumbar support
• Adjustable arm rest
• Thigh support
• Distributes weight more evenly
• Use swivel seating

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Modify sleeping habits

• Sleep on your back with knees elevated or
• Sleep on your side with knees and hips bent

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• Use a supportive mattress
• Dont use high pillows
• Never sleep on your stomach

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Points to Remember!

• Posture
• Weight control
• Exercise
• Bend knees when lifting
• Keep knees higher than hips
• Reduce stress