13 Jul Safe Lifting Techniques – Preventing Back Injuries

Safe Lifting Techniques – Preventing Back Injuries

Safe lifting techniques help prevent back injuries, strains, sprains, and other musculoskeletal injuries caused by improper material handling. Lifting injuries often occur when workers attempt to handle loads that are too heavy or awkward, lift while bending or twisting, or fail to use available assistance.

The safest lift begins before the load ever leaves the ground. Stop, evaluate the load, and determine the safest way to move it.

Plan the Lift

Before lifting:

• Determine the approximate weight, size, and shape of the load.
• Test the load carefully to determine whether you can control it.
• Check for sharp edges, unstable contents, or difficult gripping surfaces.
• Know where the load is going before you pick it up.
• Make sure your travel path is clear of obstacles, debris, and slippery surfaces.
• Determine whether stairs, doors, uneven surfaces, or other conditions will affect the lift.
• Make sure you have enough room to safely pick up and place the load.

Never attempt a lift simply to see whether you are strong enough to handle it.

Know When to Get Help

Do not manually lift a load that is too heavy, bulky, long, unstable, or awkward to control safely.

Use:

• A coworker for a team lift.
• Dollies or hand trucks.
• Carts.
• Pallet jacks.
• Hoists or lift-assist devices.
• Other appropriate mechanical material-handling equipment.

There is no advantage to manually lifting something that can be moved more safely with mechanical assistance.

Position Yourself Correctly

When manually lifting:

1. Move close to the load.
2. Face the load whenever possible.
3. Place your feet approximately shoulder-width apart to establish a stable base.
4. Position one foot slightly ahead of the other when helpful for balance.
5. Bend at your knees and hips rather than bending primarily at the waist.
6. Maintain the natural curve of your back.
7. Obtain a secure grip with both hands whenever possible.

The farther the load is from your body, the greater the stress placed on your back.

Lift With Your Legs

Once you have a secure grip:

• Keep the load close to your body.
• Tighten your abdominal muscles to help stabilize your torso.
• Keep your head up and look forward.
• Straighten your legs smoothly to raise the load.
• Avoid jerking or suddenly accelerating the load.
• Maintain control throughout the lift.

If you must strain excessively or cannot lift the object smoothly, stop and get assistance or use mechanical equipment.

Keep the Load Close

Hold the load as close to your body as practical while lifting and carrying it.

Avoid:

• Holding heavy loads at arm’s length.
• Excessive reaching.
• Lifting from awkward positions.
• Reaching above shoulder height with heavy materials.
• Carrying objects that block your view.

When practical, reposition the load or yourself before lifting rather than reaching for it.

Never Twist While Lifting

Twisting while lifting or carrying places additional stress on the back.

When changing direction:

• Keep your shoulders and hips aligned.
• Move your feet.
• Take small steps.
• Pivot your entire body rather than twisting at the waist.

Avoid simultaneously bending, lifting, and twisting.

Carry the Load Safely

While carrying:

• Maintain a secure grip.
• Keep the load close to your body.
• Maintain an upright, balanced posture.
• Make sure you can see your travel path.
• Watch for changes in elevation and walking surfaces.
• Move at a controlled pace.
• Do not attempt to catch a load that begins to fall if doing so could cause an injury.

For long distances, use a cart or other material-handling equipment whenever practical.

Lower the Load Correctly

Putting a load down can place as much stress on your back as picking it up.

To lower a load:

1. Move close to the destination.
2. Keep the load close to your body.
3. Maintain the natural curve of your back.
4. Bend at the knees and hips.
5. Lower the load smoothly with your legs.
6. Keep your hands and fingers away from pinch points.
7. Make sure the load is stable before releasing your grip.

Do not twist while lowering or placing the load.

Team Lifting

When two or more employees are needed:

• Discuss the lift before beginning.
• Make sure everyone understands the destination and travel route.
• Assign one person to coordinate the lift.
• Use clear commands such as “ready,” “lift,” “stop,” and “lower.”
• Lift and lower together.
• Communicate immediately if anyone loses their grip or needs to stop.

Differences in worker height, strength, or position should be considered when planning a team lift.

Prevent Repetitive Lifting Injuries

Even relatively light loads can cause problems when lifting is frequent or performed from awkward positions.

When practical:

• Reduce the weight or size of individual loads.
• Adjust material storage heights.
• Keep frequently handled materials between approximately knee and shoulder height.
• Rotate tasks to reduce repetitive physical demands.
• Use mechanical assistance.
• Take appropriate recovery breaks.
• Report tasks that repeatedly require excessive force, bending, reaching, or twisting.

Report work-related pain, numbness, tingling, weakness, or persistent discomfort according to company procedures.

Remember

A safe lift is a planned lift. Get close to the load, establish stable footing, bend at the knees and hips, maintain the natural curve of your back, keep the load close, lift smoothly with your legs, and move your feet instead of twisting.

If you cannot lift it smoothly and maintain control, don’t lift it alone—get help or use mechanical assistance.