EHS is currently developing information on back safety & lifting and will update this page accordingly.
Classroom Training
EHS provides department-specific Back Safety Training. To schedule training, contact Shannon Poppe at (402) 472-0610 or email.
Protect Your Back While Driving
Available Resources
Protect Your Back While Driving
If you travel for your job or spending lots of time in the car during your commute from home to work, it's not surprising how uncomfortable you may feel. You may experience pain in your back, especially your lower back, when sitting in the same position for long periods of time.
Driving can cause:
Neck pain
Eyestrain
Headache
Wrist pain
Back pain
Hip pain
Knee/foot and ankle pain
While in the car
- Adjust the car seats to suit your posture and always make sure that you keep the seat fairly upright and slightly leaning backwards.
- Adjust the seat belt properly, making sure you use it at all times.
- Lifting unnecessary weights should be avoided. Be very careful when loading and unloading always remember to lift correctly.
- Sit down first when getting into the car, then swing the legs in. Avoid twisting when getting in or out.
- Get out of the car if you need to get bags from the rear seat to avoid reaching over from the front seat.
Change the way you sit
- Adjust your seat and angle to suit you.
- Keep your knees and arms bent to ease the strain on your back.
- Keep your seat in an upright position or use a cushion to make it more upright.
- Adjust the headrest so that the center of it is level with your eyes.
- Maintain good posture. Be sure you have good lumbar support. If the car doesn't have lumbar support, put a small cushion or rolled-up towel behind the small of your back.
- Use the armrests whenever possible, as they help relieve back tension.
Take a break
- Stop and get out to walk around every two to three hours on long trips.
- Alternate between being the driver and being the passenger.
- Rotating and lifting the shoulders to the ears before lowering them with an out breath is a good way of letting muscle tension go and relaxing more.
These resources are available for UNL employees only and are not for sale.
Flyers
- Back Safety - Pushing and Pulling
- Back Safety - Bending and Lifting
- Back Exercises
- Back safety in the office
- Lifting safely - even in the office
- Dealing with lower back pain at work
- Sitting pretty: good posture boosts energy
- File this! Moving and storing heavy files safely
- All About Backs - reference book (view)
Booklets/Pamphlets
- Back Belts: Do They Prevent Injury? (NIOSH)
- Back Tips For All Activities
- How To Prevent Back Pain
Posters (can be tailored for your department)
- Don't be a tough guy! Never lift more than you can carry.
- There is a high cost for low back injuries. Use proper lifting techniques.
- Adjust your chair for proper back support.
- Your body is not adjustable, but the boxes you carry are. Carry objects properly.
- Work shouldn't be a pain… remember to lift with your knees, not your back.
- Take care of your back… before it goes out more than you do.
- Be nice to your back or it will get old before you know it.
- Prevention is the best cure for back pain.
Videos
- Back Exercises
- Back to Basics
Training packets are available and tailored per department. To obtain these resources, contact EHS at 472-0610 or email.
