06 Jan Safe Lifting – Preventing Back and Musculoskeletal Injuries

Safe Lifting – Preventing Back and Musculoskeletal Injuries

Safe lifting begins before you ever pick up a load. Improper lifting, carrying, pushing, pulling, and reaching can result in strains, sprains, back injuries, and other musculoskeletal injuries. Before handling any material, stop and evaluate the load, your surroundings, and whether assistance or mechanical equipment should be used.

Stop and Think Before You Lift

Before attempting a lift:

• Determine the approximate weight and size of the load.
• Consider whether the load is awkward, unstable, or difficult to grip.
• Check for sharp edges, hot surfaces, or other hazards.
• Determine where the load will be placed before picking it up.
• Make sure the travel path and destination are clear.
• Test the load carefully before committing to the lift.
• Get assistance if you are unsure whether you can safely handle the load.

Never attempt a lift simply to find out whether something is too heavy.

Use Mechanical Assistance

Whenever practical, eliminate or reduce manual lifting by using appropriate material-handling equipment such as:

• Carts.
• Dollies.
• Hand trucks.
• Pallet jacks.
• Hoists.
• Lift tables.
• Forklifts or other approved lifting equipment.

When an item is too heavy, bulky, long, or awkward to handle safely, use mechanical assistance or perform a team lift.

Use Proper Lifting Technique

When manually lifting an object:

1. Position yourself close to the load.
2. Establish stable footing with your feet approximately shoulder-width apart.
3. Bend your knees and hips rather than bending primarily at the waist.
4. Maintain the natural curve of your back.
5. Keep your head up and look forward.
6. Obtain a secure, two-handed grip whenever possible.
7. Tighten your abdominal muscles to help stabilize your body.
8. Lift smoothly with your legs.
9. Keep the load close to your body.
10. Avoid sudden, jerking movements.

Do not hold your breath or make uncontrolled movements while lifting.

Keep the Load Close

The farther a load is held from your body, the greater the stress placed on your back and shoulders.

• Keep loads close to your torso whenever possible.
• Avoid reaching outward while lifting or lowering.
• Reposition yourself closer to the object rather than stretching to reach it.
• Avoid lifting heavy objects from above shoulder height or from locations that require excessive reaching.
• Store frequently handled or heavier materials between approximately knee and shoulder height whenever practical.

If the load cannot be brought close to your body, consider another method of moving it.

Do Not Twist While Lifting

Twisting while carrying a load can significantly increase stress on the back.

• Keep your shoulders and hips facing the same direction.
• Turn by moving your feet.
• Pivot your entire body rather than twisting at the waist.
• Take small controlled steps when changing direction.
• Never twist while simultaneously lifting or lowering a heavy load.

Carrying the Load

When carrying materials:

• Maintain a firm grip.
• Keep the load close to your body.
• Make sure you can see where you are walking.
• Do not carry loads that obstruct your view.
• Maintain stable footing and watch for uneven or slippery surfaces.
• Take breaks when carrying materials over long distances.
• Use a cart or other mechanical aid whenever practical for longer distances.

Do not place loads on your shoulder if doing so creates a visibility, balance, ergonomic, or struck-by hazard.

Pushing and Pulling

When practical, moving a load with properly designed material-handling equipment is preferable to carrying it.

• Use carts, dollies, or similar equipment appropriate for the load.
• Push rather than pull when doing so provides better control and visibility.
• Keep your body properly aligned.
• Avoid sudden starts and stops.
• Make sure wheels and casters are in good condition.
• Do not overload material-handling equipment.
• Get assistance when excessive force is required.

If a cart or other device is difficult to move, determine why rather than simply applying more force.

Team Lifting

Use a team lift when the load cannot be safely handled by one person.

Before lifting:

• Select enough people to safely control the load.
• Discuss the route and destination.
• Assign one person to coordinate the lift.
• Make sure everyone understands the commands being used.
• Lift, carry, and lower the load together.
• Communicate immediately if anyone loses their grip or needs to stop.

Never assume your coworker is ready—communicate before moving the load.

Lowering the Load

Safe lifting techniques also apply when putting an object down.

• Position yourself close to the destination.
• Keep the load close to your body.
• Bend at the knees and hips.
• Maintain control throughout the movement.
• Lower the load smoothly.
• Keep fingers and hands away from pinch points.
• Make sure the load is stable before releasing it.

Never drop a load simply because it becomes uncomfortable to hold unless doing so is necessary to prevent an immediate injury.

Report Ergonomic Concerns

Repeated lifting, excessive force, awkward postures, and prolonged material handling can contribute to musculoskeletal injuries.

Report:

• Tasks that routinely require excessive lifting.
• Materials that are difficult to handle safely.
• Defective carts or lifting equipment.
• Workstations that require excessive bending or reaching.
• Pain, numbness, tingling, or other symptoms associated with work activities.

Early identification of lifting and ergonomic hazards allows corrective measures to be implemented before an injury occurs.

Remember

Stop and think before every lift. Know the load, clear your path, get close to the object, maintain a secure grip, lift with your legs, keep the load close, and pivot with your feet instead of twisting your back.

If a load is too heavy or awkward to handle safely, get help or use mechanical equipment.