03 Mar Safe Lifting Techniques – Back Injury Prevention
Safe Lifting Techniques – Back Injury Prevention
Safe lifting techniques help prevent back injuries, muscle strains, sprains, and other musculoskeletal injuries associated with lifting and carrying materials. Because lifting is such a routine part of many jobs, it is easy to become complacent and lift without first considering the weight of the load, the travel path, or the safest way to move it.
Even relatively light objects can cause injury when they are lifted repeatedly, handled from awkward positions, or moved using poor body mechanics. Before every lift, take a moment to evaluate the task and determine whether you can safely handle the load.
Size Up the Load
Before lifting an object:
- Determine its approximate weight and size.
- Consider whether the load is bulky, unstable, or difficult to grip.
- Look for sharp edges, protrusions, or other hazards.
- Test the load carefully before committing to the lift.
- Determine whether the contents could shift while being moved.
- Decide whether mechanical assistance or another employee is needed.
If you are unsure whether you can safely control the load, get help or use mechanical lifting equipment.
Size Up the Area
Know where you are going before picking up the load.
- Inspect the route for obstacles and trip hazards.
- Make sure doors and other access points provide sufficient clearance.
- Check for stairs, ramps, uneven surfaces, or slippery areas.
- Make sure the destination is ready to receive the load.
- Maintain adequate visibility while carrying materials.
Never carry a load that prevents you from seeing your travel path. Get assistance or use appropriate material-handling equipment instead.
Get a Secure Grip
A firm, secure grip helps maintain control of the load.
- Use both hands whenever practical.
- Make sure handles or gripping surfaces are secure.
- Wear appropriate gloves when necessary for protection or improved grip.
- Do not lift an unstable container by damaged handles or packaging.
- Reposition the load before lifting if necessary to obtain better control.
If your grip begins to fail while carrying an object, communicate with anyone assisting you and lower the load safely as soon as possible.
Keep the Load Close
Keeping a load close to your body reduces stress on the lower back and helps maintain balance.
- Position yourself close to the object before lifting.
- Keep the load close to your torso throughout the lift.
- Avoid reaching outward while lifting or lowering.
- Avoid holding heavy objects at arm’s length.
- Reposition yourself rather than reaching excessively.
The farther a load is held from your body, the greater the force placed on your back and shoulders.
Use Your Legs
Your legs should provide much of the force required for a manual lift.
When lifting:
- Position your feet approximately shoulder-width apart.
- Move close to the load.
- Bend at the knees and hips.
- Maintain the natural curve of your back.
- Obtain a secure grip.
- Keep your head up and look forward.
- Lift smoothly by straightening your legs.
- Keep the load close as you stand.
Avoid jerking, bouncing, or making sudden movements to get a load moving.
Do Not Twist
Twisting while lifting or carrying increases stress on the back and can affect your balance.
When changing direction:
- Move your feet.
- Take small, controlled steps.
- Keep your shoulders and hips generally facing the same direction.
- Pivot your entire body rather than twisting at the waist.
Avoid combining bending, lifting, and twisting in the same movement.
Use Mechanical Assistance
Manual lifting should be reduced whenever appropriate equipment is available.
Depending on the task, use:
- Carts.
- Dollies.
- Hand trucks.
- Pallet jacks.
- Hoists.
- Lift tables.
- Forklifts or other approved material-handling equipment.
Breaking a large load into smaller, manageable loads may also reduce the physical demands of the task.
Team Lifting
Some objects require two or more people because of their weight, length, shape, or instability.
Before performing a team lift:
- Determine how the load will be handled.
- Inspect the travel route.
- Make sure everyone has a secure grip.
- Designate one person to coordinate the movement.
- Agree on commands before starting.
- Lift and lower together.
- Move at a controlled pace.
- Communicate immediately if anyone needs to stop.
Never suddenly release your portion of a load without warning the other employees handling it.
Lower the Load Safely
Proper technique is just as important when putting something down.
- Move close to the destination.
- Maintain a secure grip.
- Keep the load close to your body.
- Bend at the knees and hips.
- Lower the load smoothly using your legs.
- Avoid twisting while lowering.
- Keep fingers and hands away from pinch points.
- Make sure the load is stable before releasing it.
Repetitive and Awkward Lifting
Lifting injuries are not limited to a single heavy lift. Repeated handling of lighter materials can also contribute to musculoskeletal injuries.
When practical:
- Reduce the weight or size of individual loads.
- Keep frequently handled materials between approximately knee and shoulder height.
- Avoid repetitive lifting from floor level or above shoulder height.
- Rotate physically demanding tasks.
- Use adjustable work surfaces or lift-assist equipment.
- Minimize prolonged bending and reaching.
- Allow appropriate recovery periods between strenuous tasks.
Report tasks that routinely require excessive force or awkward lifting so safer methods can be evaluated.
Recognize Warning Signs
Pay attention to pain, weakness, numbness, tingling, or persistent discomfort associated with lifting or material-handling activities. Report work-related symptoms according to company procedures rather than continuing a task that may worsen the condition.
Remember
Before lifting, size up the load and size up the area. Get a secure grip, keep the load close, maintain your balance, use your legs, and move your feet instead of twisting your body.
If the load cannot be safely controlled, don’t force the lift—get help or use mechanical assistance.