Lifting Properly At Work To Help Prevent Back Problems

Lifting properly is one of the basic and most important things you should learn about when you are in the delivery industry.

Lifting inappropriately can cause back, leg, and arm pain. Poor form might result in both immediate and long-term injuries. You can avoid these issues by learning how to lift appropriately. Although most people are aware of this, taking the time to properly perform lifting activities is frequently overlooked.

Steps to Ensure Proper Lifting Position and Technique 

1. Plan ahead before lifting. Knowing what you’re doing and where you’re going will prevent you from making awkward movements while holding something heavy. Clear a path. If you are lifting something with another person, make sure both of you agree on the plan.
2. Lift close to your body. You will be a stronger and more stable lifter if the object is held close to your body rather than at the end of your reach. Make sure you have a firm hold on the object you are lifting and keep it balanced close to your body.
3. Feet should be shoulder-width apart. Having a solid base of support is important while lifting. Placing your feet too close together will be unstable, while if they are too far apart it will hinder movement. Keep the feet about shoulder-width apart and take short steps.
4. Bend your knees and keep your back straight. Practice the lifting motion before you lift the object, and think about your motion before you lift. Focus on keeping your spine straight. Raise and lower to the ground by bending your knees rather than bending at the waist or hips.
5. Tighten your stomach muscles. Tightening your abdominal muscles will hold your back in a good lifting position and will help prevent excessive force on the spine.
6. Lift with your legs. Your legs are many times stronger than your back muscles. Let your strength work in your favor. Again, lower yourself to the ground by bending your knees, not your back.
7. Keep your eyes up. Looking slightly upwards will help you maintain a better position of the spine and help you keep your back straight.
8. Don’t twist or bend. Face in the direction you are walking. If you need to turn, stop, turn in small steps, and then continue walking.
9. If you’re straining, get help. If an object is too heavy, or awkward in shape, make sure you have someone around who can help you lift. Take a minute and find a helper.

Sources: Jonathan Cluett MD, “Proper Lifting Technique to Avoid Back Problems”, August 23 2020, accessed July 4, 2021 [1].