Can you think of one job where you never have to lift? Lifting is a part of our everyday jobs. We lift so often, that we tend to do it automatically, without thinking. At least we don’t think about lifting until our backs start to hurt.
Lifting incorrectly can result in a variety of injuries. Back strain is probably the most common type of injury. A back strain usually results from over-stretching certain muscles. Another type of injury that can result from lifting incorrectly is a hernia. Both of these injuries can be extremely painful. Both are usually the result of incorrect body mechanics and/or extreme exertion.
Safe lifting plays a major part in your effort to maintain a healthy back and prevent injury to it. Here are a few steps to lifting correctly:
- Size up the load. Look it over, and decide if you can handle it alone or if you will need help.
- When in doubt, ask for help. Moving an object that is too heavy for one person to lift safely is not worth strained and sore back muscles.
- Size up the area. Check the surroundings in which you will be handling the object. Make sure the area is clear of obstructions if you must carry the object any distance.
- Get a good grip. Your support and move the object. Your grip has to be firm and sure.
- Position your feet to the width of your shoulders. Good foot position allows you to keep your balance and use your powerful leg muscles. The larger muscles of your legs are more powerful than your relatively weaker back muscles. Keep the load close to your body. By keeping the load close to your body, you reduce the amount of stress placed on your lower back.
- Avoid twisting your upper body. Twisting compounds the stresses and forces of lifting and carrying an object. Use your feet to change direction, so you do not have to twist your low back.
- Practice team lifting. Both of you should discuss and decide, in advance, how you’re going to handle the load. Decide and check your route – make sure there are no obstructions.
Examine your lifting techniques to prevent injury to your back. Your personal health and safety is your responsibility. You are being counted on to perform your job safely. These techniques will help you to prevent injury:
- Size up the load; ask for help
- Get a good grip
- Position your feet a shoulder-width apart for lifting
- Use your powerful leg muscles
- Keep the load close to your body
- Avoid twisting your upper body