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Ergonomics in the workplace
How to lift heavy objects correctly to avoid back pain

How to lift heavy objects correctly to avoid back pain

Lifting heavy objects is a common task in many workplaces. However, if done incorrectly, it can lead to back pain and other injuries. This article will teach you how to lift heavy objects correctly and avoid straining your body.
A man loads boxes onto a transport trolley

The most common mistake

The most common mistake people make when lifting heavy objects is lifting with their back instead of their legs. This puts a lot of stress on the lower back and can lead to injury.

Lifting incorrectly can cause a range of injuries, including back pain, muscle strains, sprains, and herniated discs. It can also lead to long-term health problems such as joint wear and tear.

Anna Millbourn Olander, an ergonomist and certified physiotherapist, says, "The absolute best way to avoid injuries from lifting is to use a lifting aid such as a transport trolley or avoid lifting altogether. If you must lift, it is important to use the correct lifting technique and take breaks often."


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The Correct Way to Lift

The correct way to lift heavy objects is to bend your knees and keep your back straight. This will help to distribute the weight evenly and reduce the strain on your back.

  1. Stand with your feet shoulder-width apart and position yourself so the load is close to your body.
  2. Bend your knees and keep your back straight.
  3. Lift the object by using your legs, not your back.
  4. Keep the object close to your body as you lift it.
  5. Turn by moving your feet, not by twisting your body.
  6. When you set the object down, use the same technique.
Diagram showing correct lifting positions

What Counts as Heavy Lifting?

There is no one-size-fits-all answer to this question, as the weight that is considered "heavy" will vary depending on the individual. However, a good rule of thumb is that if you cannot lift an object with good form, then it is too heavy for you.

Other Factors to Consider

  1. The distance from the object to your body
  2. How easy it is to grasp the object
  3. The surface you are standing on
  4. The height from which you are lifting the object
  5. How often you are lifting the object
A manual stacker in use in a workshop

Create the Correct Conditions for Lifting

When designing a workplace, it is important to consider ergonomics to prevent injuries. Anna Millbourn Olander emphasizes that it is not enough to have lifting aids available; you may opt for a pallet truck or a lifting table, but you must also know how to use them, they must be easily accessible, and there must be time to use them safely.

Here are some tips for creating the correct conditions for lifting:

  1. Use lifting aids whenever possible.
  2. Make sure that lifting aids are properly maintained and in good working order.
  3. Train employees on how to use lifting aids safely.
  4. Provide enough space to lift correctly without twisting your body.
  5. Use a level surface when lifting.
  6. Place heavy objects at a height that is easy to reach.

Make Room for Lifting

If lifting cannot be avoided, it is important to have enough space to lift correctly without twisting your body. It is also a good idea to place heavy objects at a height that is easy to reach.

Relieve Your Back with Counter Movements

Counter movements are a good way to prevent injuries if you have a job that involves a lot of lifting. These are exercises that help to keep your back healthy.

If you have tasks that require you to bend forward frequently, make it a habit to put your hands behind your back and bend backwards at least once an hour. This is also a good tip for people who sit at a desk all day and lean forward.

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Four Simple Tips for Sustainable Lifting

  1. Use a trolley or other lifting aid. This is a simple but effective way to avoid wear and tear injuries. Whether you are moving folders in an office or heavy equipment in a factory, using a transport trolley is a good idea. Even light lifting that is repeated often can have a negative impact on your body.
  2. Keep the most important things close at hand. Avoid bending down or reaching for things unnecessarily. In a workshop, it is ideal to have tool boards above the workbench. In an office, it is a good idea to store the things you use most on your desk or at a working height in cupboards or shelves.
  3. Do not place heavy objects high up or low down. Do not place heavy objects on the floor. The heaviest items or those that you use most often should be stored at waist height. Ideally, nothing should be stored below knee height or above shoulder height.
  4. Lift heavy objects close to your body. Bend your knees and keep your back straight when lifting heavy objects. This will ensure that the weight is on your legs rather than your back.

FAQs

The most common mistake is lifting with your back instead of your legs. This puts a lot of strain on your spine and can lead to injury. Other common mistakes include:

  • Lifting objects that are too heavy for you.
  • Lifting objects from a low height.
  • Twisting your body while lifting.
  • Not using a lifting aid when available.
The most common injuries are back pain, muscle strains, and sprains. These injuries can range from mild to severe and can sometimes lead to long-term disability.
There are a few things you can do to lift heavy objects safely:

  • Use your legs, not your back.
  • Bend your knees and keep your back straight.
  • Keep the object close to your body.
  • Turn by moving your feet, not by twisting your body.
  • If the object is too heavy, ask for help.
  • Take breaks often.
  • Exercise regularly to strengthen your core muscles.
There are a variety of lifting aids available, such as:

  • Trolleys
  • Dollies
  • Hoists
  • Lift tables
  • Lifting belts
The best way to prevent injuries from lifting is to avoid lifting heavy objects altogether. However, if you must lift, there are a few things you can do to reduce your risk of injury:

  • Use a lifting aid.
  • Take breaks often.
  • Exercise regularly to strengthen your core muscles.
  • Lift with the correct technique.
Lifting injuries can vary from mild aches and pains in the joints and muscles to acute back pain and herniated discs, causing long-term back problems. There is also a risk of neck and shoulder injuries.
Some signs that you may have injured yourself while lifting include:

  • Pain in your back, shoulders, or arms.
  • Numbness or tingling in your hands or fingers.
  • Weakness in your arms or legs.
  • Difficulty moving your back or neck.
If you experience any of these symptoms, it is important to see a doctor or physical therapist right away.

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