Back Care and Standing Work

 

According to the latest injury figures from the Bureau of Labor Statistics, each year there are over 880,000 cases of back injuries that account for 1 in 4 nonfatal occupational injuries involving days away from work. In most sectors of industry, back injuries now rank either second or third overall (Bureau of Labor Statistics, 1998).

Back care for standing work
Over our lifetimes, 8 out of 10 people will experience a back injury and back pain. Most back injuries are painful, debilitating, and life changing. As a former sufferer, I know firsthand how important it is to learn how to improve the health of the spine and take steps to prevent back injury.

Training to prevent low back disorders requires both a working understanding of the spine and knowledge of back injury risk factors.


Back Basics

The spine is a flexible structure that consists of 24 movable bones, called vertebrae (7 in the neck, 12 in the chest, 5 in the lower back) that are connected by tough ligaments and separated by pads of cartilage, called intervertebral discs, that act as shock absorbers and allow the flexible movement of the spine, especially at the neck and the lower back.
When we are standing, the spine naturally curves both inwards and outwards. The inward curve, a position called lordosis, curves towards the front of the body at the lower back and neck regions. The outward curve, a position called kyphosis, curves towards the back of the body at the chest. Whenever we bend over, while standing, the five lumbar vertebrae of the lower back change position and shift from being in lordosis to being in kyphosis when we are completely bent over. The lumbar vertebrae change position again as we stand up from being bent over returning to lordosis position. Think about how much you move around and bend during a normal day. The lower back is probably the most used part of the spine, which likely accounts for the fact that low back pain and injury disorders are the most common back complaints.

Causes of Low Back Pain:

• straining the muscles or ligaments
• pressure on the intervertebral discs
• nerve compression or entrapment
• damage to the vertebra

In a review of the research literature, the National Institute of Occupational Safety and Health concluded that “muscle strain is probably the most common type of work or nonwork back pain” (Bernard, 1997). That’s good news for ergonomists because it means that we can investigate ways to reduce the effort of work to minimize injury risks.

The health of the intervertebral discs plays a major role in back injuries. If discs are damaged and begin to degenerate, the back loses flexibility and the capacity to absorb the daily forces associated with standing, moving and working. Intervetebral discs don't have a normal blood supply, instead, as the discs change shape as we move around, nutrients are drawn into the discs and waste products are pumped out. Moving the body helps this process by intermittently changing the forces on the discs. Moving around helps to keep the spine healthy.


What are the risk factors for low back injuries?

With data from over 40 research studies we now have a pretty good idea of the major risk factors for back injuries. These factors are:
1) heavy physical work
2) lifting and forceful movements
3) bending and twisting (awkward postures)
4) whole-body vibration (WBV)
5) static work postures.

These work-related risks for injuries can occur separately or in some combination. The more of these factors happening at any one time the greater the risk of injury.

What does all this mean for Standing Work?

When we are standing, the pressure on the intervertebral discs of the lower back is fairly low, much lower than say when we sit unsupported on uncomfortable bleachers. But, standing uses about 20% more energy than sitting, so we get tired more quickly and look to sit down. When we are standing we need to bend down to pick up objects or stretch up to get overhead objects. In all of these instances there is an increase in the forces on the lower back, and that’s when an injury is most likely to occur.

.5 Tips to minimize injury risks during Standing Work.

The following tips will help you to minimize your risks of low back injury when you are doing standing work:

1) Remember to move around -Even the guards in Arlington cemetery can’t stand to attention all day long. Moving is important to keeping the spine healthy and it will also help to improve circulation and reduce muscle fatigue.

2) Take breaks and stretch - Recent research has confirmed that frequent brief rest breaks help to reduce fatigue and musculoskeletal discomfort. Gentle stretching during a break will help to ease muscle tension and improve circulation.

3) Watch your posture - Pay attention to how you are standing!

• Stand in a stable posture with you feet on a firm surface.
• Try to avoid twisting the lower back around to reach things and move your feet so that your whole posture changes instead.
• Try to minimize bending movements. If you must bend for objects that are in front of you try to bend at the knees rather than the back. If you must bend for objects to the side of you try changing your stance so that you are facing the object, and then bend down at the knees.
• Avoid overreaching - if you must reach up to a high level, get something firm to stand on, such as a stool of steps.
• Avoid reaching over obstructions - if possible move the obstructing object or change your position before you reach for what you need.

4) Lean where you can - Leaning on a solid support helps to reduce fatigue when your standing. This might be a support that you can lean back against, a support that you can lean against sideways, or a support that you can lean forwards against or hold on to.

5) Keep your back strong and supple - try to exercise to strengthen your back muscles, and do activities, like Yoga, to maintain flexibility.

Written by Alan Hedge, PhD, CPE

Take health care into your own hands

 

http://www.healthcare.gov/using-insurance/employers/self-employed/index.html#options

If you are self-employed with no employees, you now have several options for insurance coverage. In 2014, those options will expand under the Affordable Care Act. Learn more about these choices here.

 

What health insurance options are available to me?

• If your state allows self-employed people to buy small employer health insurance, then you have similar options as small employers. Find out if you qualify by visiting your State Department of Insurance. Or find additional consumer assistance in your state.
• If your state doesn’t allow self-employed people to buy small employer health insurance, then you have the same options as someone buying an individual health insurance plan.  Learn more about your full range of public and private health coverage choices in the insurance and coverage finder. You can also find more information about a variety of health insurance alternatives in the Insurance Choices section.
• If you’re self-employed and have bought health insurance, the cost of the health insurance may be deductible from your federal taxes. Learn more about the self-employed health insurance deduction.

 

Can I get tax credits to help pay for health insurance?

Starting in 2014, to help the middle class, tax credits will become available for health insurance purchased through an Affordable Insurance Exchange. This will be available to those:

• With income between 100% and 400% of the federal poverty line and
• Who are not eligible for other affordable coverage.

In 2010, 400% of the poverty line equaled about $43,000 for an individual or $88,000 for a family of four

Small Business Health Insurance

 Hello FEs,

I know in our industry many who are self-employed and there are many health insurance questions that go unanswered.  So that we can get a better handle on this I will be posting information regarding health insurance.   Don't let the lack of insurance shut down your dreams.  There are a lot of options out there.  Let's find one that would meet your needs.

Self-employed health insurance

Answers about health insurance for the self-employed

By Chuck Smith-Dewey founder The self-employed face a set of unique challenges in finding and keeping health insurance. We’ve provided answers for a few of the most commonly asked questions.

I plan to become self-employed.
How do I keep my health coverage?

The brave individuals who become self-employed often preserve their health coverage by taking the initial step of extending their employer-sponsored health benefits through COBRA. The Consolidated Omnibus Budget Reconciliation Act of 1985 allows workers to extend those benefits for up to 18 months after leaving a job. The down side: employers no longer pay their portion of the plan’s premium, which can be anywhere from 75 to 80 percent of a plan’s cost. By keeping the coverage and paying the employer portion, you’ll likely see a huge difference in what you pay for the coverage.

Compare Affordable Health Insurance Plans for the self-employed now.

Beyond COBRA health insurance coverage, what are the health insurance options for the self-employed?

One option would be to buy an individually underwritten policy on the open market. If your family health history is clean, it’s simply a matter of finding a policy that offers a mix of benefits and costs that work for you. Make sure to choose a plan with adequate benefits to protect both your family and your assets. Most bankruptcies in this country are caused by unexpected medical emergencies combined with inadequate protection. (This may be an even bigger issue as you grow equity in your business and have more to lose.)

My employer-sponsored benefits covered a pre-existing condition. Can I still get coverage for that condition if I become self-employed?

As long as you continue to pay for COBRA coverage, you can not be denied coverage for your pre-existing condition. However, if your 18-month COBRA period ends or you decide to leave COBRA to seek individual coverage through the private market, you do risk the possibility that you may be denied an insurance policy. (Not surprisingly, this threat is often a deterrent to those choosing between self-employment and opting to stay in an unfulfilling job which, at least, provides health benefits.)

Make sure – ahead of time – that you know your options for obtaining health insurance coverage once your COBRA eligibility ends. Some states offer the ability to move without predjudice to an individual market plan after your COBRA eligibity has expired, provided that you have not let your coverage lapse. Again, check with a licensed insurance professional versed in the laws of your state for advice.

 

Are there other ways to keep health insurance as a self-employed individual if there is an issue in the health history of one of my family members?

If you’re married and your spouse is covered under another employer’s group health insurance plan, you may be able to get family coverage that’s less expensive than buying it through the private market. One significant advantage of such coverage is that when your spouse adds your family to his or her coverage, the additional coverage usually can not be denied – or premiums rated up – because of health history.

 

I live in a “guaranteed issue” state. How does that help?

A few states, such as New York and Massachusetts, have what is called guaranteed-issue health insurance. In those states, companies doing business in the state must offer you the opportunity to purchase insurance coverage regardless of your health history. What that means can vary somewhat by state statute.In some states, eligibility may be restricted to those who can show continuous coverage, meaning that you must already have a plan to be able to apply and move to the guaranteed issue plan. Check with a health insurance professional in your state before dropping any coverage you already have.

 Is a health insurance risk pool an option where I live?

For years, individuals who have been denied individual health insurance coverage because of a pre-existing medical condition have had the option of turning to state-sponsored health insurance risk pools for coverage. The bad news was that the usefulness of the state plans varied considerably by from state to state. Some states offered solid plans with costs slightly higher than open-market costs, while other states offered plans that were underfunded or poorly planned.


The recently passed Patient Protection and Affordable Care Act created a new temporary national high-risk pool to accomplish the same goal of extending coverage to those with pre-existing medical conditions in every state. States began taking applications for enrollment in 2010. Those who enroll in the risk pools will transition out of them and into state health insurance exchanges when this temporary program ends in 2014. More on risk pools here.




What about association-endorsed health insurance plans?



Let the buyer beware. Federal and state governments have been taking a close look at association-endorsed health insurance plans, with the concern that in many cases these associations have been set up simply to market health insurance plans. These plans often use loopholes that allow them to raise prices to consumers more aggressively than they otherwise could.

Can the self-employed deduct the cost of their health insurance premiums?

Yes! Thanks to recent changes in tax law, the self-employed can deduct the cost of their health insurance premiums from their federal taxable income (not to exceed the amount of their actual income – in other words, you can’t use your health insurance premiums to show a loss for your business). This puts the self-employed on equal footing with big business, which has long been able to count health insurance premiums as a business expense.

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healthinsurance.org

 

healthinsurance.org

How to Exercise Your Feet to Reduce Soreness

Foot soreness is a normal effect whenever you have to stand all day long. The feet carry the whole bodyweight when you are standing. Therefore, the longer you are on your feet, the more likely they will be sore. However, the remedy is simple. Whenever your feet are sore, consider the following exercise and relaxation steps.

* Roll a tennis ball or golf ball underneath the ball of your foot with gentle pressure for 2 minutes. This will create a quick massage for the base of your foot. It can help in case of heel pain from plantar fasciitis, arch soreness, and cramps.

* Take off your shoes. Sit and cross the right leg so that the ankle sets on the left thigh. Hold the toes and flex them back in the direction of the shin, stretching out the band of muscle joining the base of the heel and the ball. A study discovered that, by doing this stretch 3 times a day, people who experience plantar fasciitis could have the possibility of 75 percent to feel no pain within 3 to 6 months.

* To relieve foot soreness and aching, raise your foot and roll it down so that the toes point in the direction of the floor. Then bend the foot. Do it again with the other foot. This exercise could help alleviate aching and enhance the blood circulation by stretching out all the tiny muscles at the base of your foot.

* Stand up and raise your heels in order that you are standing on the balls of your feet. Carry on for 10 seconds. Do it again ten times. This exercise will work for reducing foot cramps due to standing all day in stifling shoes. Additionally, it can improve calf muscles and make them appear more defined.

* Heel raises can help stretch your heel and strengthen the front of your foot. Stand with your legs extended and your feet should be shoulder-width apart, according to Total Orthopaedic Care. Slowly raise up on your toes. Try to lift your heels as far off the ground as possible. Hold the heel raise for a count of five. Slowly lower your heels so that your feet are planted on the ground. Relax and repeat three sets of 10 repetitions throughout the day.

*The  is the tendon that supports the arch of the foot. This stretch needs to be completed near a wall. Stand straight up and place the ball of the sore foot on the wall. Keep your back straight and lean forward with your hips, recommends Total Orthopaedic Care. Continue to lean until you feel a stretch in your foot. Hold this position for five seconds. Return to the start position. If both feet are affected by pain, repeat the same exercise using your opposite foot. Repeat one set of 10 reps, three times each day.

*Toe spreads help strengthen your toes and increase mobility. Stand with your feet planted firmly on the ground. Your toes should be facing forward. Spread your toes apart as far as you comfortably can and then return them to the start position, according to the Sports Injury Clinic. Complete three sets of 10 reps throughout the day.

*This exercise will help strengthen and provide flexibility in the ball of your foot and in your toes. While seated, place a pencil on the floor underneath the toes of one foot. Pick the pencil up by curling your toes around it, according to the Sports Injury Clinic. Count to six as you hold the pencil with your toes. Release and repeat three sets of 10 reps.

Read more: http://www.livestrong.com/article/335195-exercises-for-sore-feet/#ixzz1pUH83Yoi