Lifting heavy items should be done carefully in order to prevent injury.
In fact, 38.5% of work-related musculoskeletal issues are related to back injury, with improper lifting being one of the main causes.
Therefore, its important to learn proper lifting techniques to keep yourself safe at work and at home.
This article discusses proper lifting techniques and common lifting problems, and provides useful tips.
The best lifting technique is to squat down and use the strength of your legs instead of your back to lift the object off of the ground.
That said, you should only lift items that youre comfortable lifting. If youre unsure, its best to ask another person for help or use other machinery (e.g., a lift).
If youve decided that its safe to lift the item by yourself, youll want to follow the proper lifting technique guidelines outlined by Occupational Safety and Health Administration (OSHA).
Before moving something heavy, its important to think and plan first.
First, look at the item that youre about to lift and ask yourself these questions:
Taking note of your environment, the item you plan to lift, and other considerations can help you decide if this item is a one- or two-person job or requires other assistance, such as machinery.
Just like youd warm up before a workout, you should also warm up and stretch your muscles before lifting.
Ideally, spend a few minutes doing some dynamic stretching (e.g., lunges, lower back rotations, arm circles) to prepare your muscles and get your blood flowing.
To lift safely, you first want to make sure that youre in the right positioning.
Youll also want to make sure that you bend your knees, squat down to grab the item, and use the strength of your legs to do most of the lifting. This can help to lower back and other muscular injury.
Here are the steps to safely lift a heavy item:
If needed, slowly take small steps to walk to the spot you plan to put the item. If its far, you should consider placing the item on a cart or other form of transportation.
If you need to change directions, lead with your hips and ensure your shoulders stay aligned with your hips. Continue to keep the load as close to your body as possible.
Setting an item down is the same movement as lifting but in reverse:
If the item will be placed above the ground (e.g., on a counter or table), walk up to the surface and place it gently on top. If its slightly lower than hip level, be sure to still bend your knees and lower your body to place the item down safely.
While no one intends to hurt themselves, its quite common to injure yourself while lifting heavy objects. The most common lifting problems include:
By lifting properly and avoiding these common lifting problems, you can help lower your risk of injury.
To prevent injury, consider these helpful tips:
To ensure your safety, always practice safe lifting techniques.
The best lifting techniques involve using your legs to lift heavy objects instead of your back, since your legs are some of your strongest muscles while your back is more susceptible to injury.
Youll also want to make sure that youre planning ahead, only lifting objects you feel comfortable lifting by yourself, and being just as mindful when you place the item down as when you lift it.
And remember, you should always ask for assistance if you have any concerns. Its better to be safe than to risk injuring yourself.
Continue reading here:
Lifting Techniques: How to Move Heavy Things - Healthline
