12 Jan Proper Lifting – Preventing Back Injuries
Proper Lifting – Preventing Back Injuries
Proper lifting techniques can help prevent back injuries, muscle strains, and other musculoskeletal injuries when handling materials. Before every lift, evaluate the load, plan the movement, and determine whether you can safely handle it or need assistance.
Prepare Before You Lift
Take a few seconds to evaluate the task before picking anything up.
- Determine the approximate weight, size, shape, and stability of the load.
- Decide whether you can safely handle the load by yourself.
- Get help with loads that are heavy, bulky, awkward, or difficult to grip.
- Use a cart, dolly, forklift, hoist, or other mechanical lifting device when appropriate.
- Plan where the load will be placed before lifting it.
- Make sure your travel path is clear of obstacles, debris, and slipping or tripping hazards.
- Wear appropriate footwear that provides good footing.
- Wear gloves when necessary to protect against rough, sharp, hot, or abrasive surfaces.
- Position yourself close to the load so you do not have to reach for it.
Do not attempt a lift simply because you have lifted a similar object before. When in doubt, get help or use mechanical assistance.
Make the Lift Safely
Position yourself so you have good balance and control before beginning the lift.
- Stand close to the load with your feet positioned for a stable base.
- Bend at your knees and hips rather than bending primarily at your waist.
- Get a secure grip on the object.
- Keep your back in a comfortable, neutral position.
- Tighten your core muscles before lifting.
- Lift smoothly using your legs and hips.
- Keep the load close to your body.
- Avoid jerking or making sudden movements.
- Do not lift more than you can safely control.
If the load begins to shift or feels heavier than expected, stop and get assistance rather than struggling with it.
Move the Load Safely
Safe lifting does not end when the object leaves the ground.
- Keep the load close to your body while carrying it.
- Maintain a clear view of your travel path.
- Do not carry a load that blocks your vision.
- Walk at a controlled pace.
- Avoid reaching or leaning while carrying a load.
- Never twist your back while carrying or lifting. Turn your entire body by moving your feet.
- Watch for stairs, uneven surfaces, wet areas, and other hazards.
- Get assistance when carrying long or bulky objects that are difficult to control.
Lower the Load Properly
Many lifting injuries occur while workers are setting objects down.
- Position yourself close to the destination.
- Keep the load close to your body.
- Bend at your knees and hips while maintaining a neutral back position.
- Lower the load smoothly and under control.
- Keep your hands and fingers away from pinch points.
- Make sure the load is stable before releasing it.
Do not drop a load simply because it becomes uncomfortable. If necessary, stop at a safe location and get assistance.
Avoid Common Lifting Mistakes
Back and muscle injuries frequently occur when workers:
- Lift loads that are too heavy or awkward.
- Bend primarily at the waist.
- Twist while lifting or carrying.
- Hold loads away from the body.
- Reach excessively to pick up or place materials.
- Make sudden or jerking movements.
- Carry materials that obstruct their vision.
- Continue lifting when fatigued.
- Ignore available mechanical lifting equipment.
- Attempt a team lift without coordinating the movement.
Team Lifting
When two or more employees are needed to move a load, coordinate the lift before beginning.
- Select one person to direct the lift.
- Discuss the route and destination.
- Make sure everyone has a secure grip.
- Lift, carry, and lower the load together.
- Communicate immediately if anyone loses their grip or needs to stop.
Remember
Proper lifting starts before you touch the load. Evaluate the weight and size, plan your route, use good body mechanics, and get assistance when necessary.
Your back is not a substitute for material-handling equipment. Think before you lift—every time.