Safe Lifting Techniques
If, during the course of your workday, you must occasionally lift heavy objects or frequently lift light to moderate weight items, you can take steps to help reduce your risk of muscle strains. Consistent use of proper lifting techniques is important in helping to prevent back pain and injury.
Safe lifting techniques:
- Assess the situation before attempting to lift an object; if the object is an awkward shape or size, or heavier than what you can easily lift, get help or use a mechanical device (such as a hand cart). If you'll need to walk a great distance with the object, or up or down stairs, get help. Don't risk an injury by trying to lift a bulky or heavy object on your own.
- If possible, break the load down into smaller, more manageable pieces.
- When lifting an object from the floor, place your feet shoulder width apart and bend at the knees to let your legs do the work. Do not bend at the waist or keep your legs straight while lifting; this puts too much strain on your back.
- Hold the object close to your body while lifting and carrying.
- Tighten your stomach muscles while lifting and carrying; this helps protect your back.
- When moving an object from one spot to another, avoid twisting at the waist and keeping your feet in place. Instead, reposition your feet so you don't have to twist.
- Try to avoid lifting overhead if possible; get help when necessary.
- Get physically fit; discuss with your health care provider exercises that will help strengthen your back and abdomen. Strong abdominal muscles help protect your back.
- If your job involves regular lifting, to the extent possible, vary your work tasks throughout the day -- alternate lifting with other activities.
