Lifting Without Injury

1. Lifting Without Injury Mississippi State University Office of Regulatory Compliance & Safety

2. Back Pain Low back pain is the most common work-related medical problem in the United States. The 2nd most common reason for doctor visits among U.S. citizens. Affects more than 20 million Americans, the leading cause of disability among people ages 19-45 Center for Health Statistics

3. Common Causes of Back Injuries Heavy Lifting Twisting Reaching & Lifting Carrying & Lifting Awkward Postures Sitting or Standing Slips, Trips & Falls Lifting: Lifting or carrying objects with awkward or odd shapes . . . In addition, Reaching and lifting . . . over your head, across a table, or out the back of a truck . . . Twisting: Twisting at the waist while lifting or holding a heavy load . . . This frequently happens when using a shovel. Carrying: Make sure you can see Take small, stable steps Do not twist your backLifting: Lifting or carrying objects with awkward or odd shapes . . . In addition, Reaching and lifting . . . over your head, across a table, or out the back of a truck . . . Twisting: Twisting at the waist while lifting or holding a heavy load . . . This frequently happens when using a shovel. Carrying: Make sure you can see Take small, stable steps Do not twist your back

4. How Injury Usually Occurs Job requires heavy lifting: Use mechanical equipment or ask for assistance Try to avoid repetitive lifting over a long period of time Twisting at the waist while lifting or holding a heavy load. Reaching & Lifting: Occurs when reaching over the head, across a table or out the back of a truck. Note: Heavy Lifting always involves the risk of an accident. Heavy Lifting: Some individuals� job task may require lifting heavy loads. Twisting: This frequently happens when using a shovel. Reaching & Lifting: Handle heavy objects close to the body. Avoid a long reach to pick up an object. Do not reach for an object unless you're sure you're strong enough to lift it Note: Heavy Lifting always involves the risk of an accident. Heavy Lifting: Some individuals� job task may require lifting heavy loads. Twisting: This frequently happens when using a shovel. Reaching & Lifting: Handle heavy objects close to the body. Avoid a long reach to pick up an object. Do not reach for an object unless you're sure you're strong enough to lift it

5. How Injury Usually Occurs Carrying & Lifting: Occurs when carrying or lifting objects with awkward or odd shapes. Awkward Postures: Back pain caused by poor workstation layout and/or equipment design. Slips, Trips & Falls!! Carrying & Lifting: Carrying & lifting loads is the major cause of work related lower back problems. The muscular effort in lifting and carrying depends mostly on the: A. Weight of load. B. Distance of the center of gravity of the load from the body. Carrying the objects close to the body, and avoid carrying them in one hand. 2. Slips,Trips & Falls: An example, A good example would be slipping on a wet floor or ice. Poor housekeeping is another good example: tools left on floors, spills and leaks, improperly maintained aisles and walkways. Carrying & Lifting: Carrying & lifting loads is the major cause of work related lower back problems. The muscular effort in lifting and carrying depends mostly on the: A. Weight of load. B. Distance of the center of gravity of the load from the body. Carrying the objects close to the body, and avoid carrying them in one hand. 2. Slips,Trips & Falls: An example, A good example would be slipping on a wet floor or ice. Poor housekeeping is another good example: tools left on floors, spills and leaks, improperly maintained aisles and walkways.

6. How Injury Usually Occurs Sitting & Standing: Sitting or standing too long in one position. Sitting can be very hard on the lower back. For every 1 to 2 hours sitting, stand up and take a stretch!! For every 1 to 2 hours standing, sit down or move around and stretch!!

7. Back Injury Prevention Maintain good posture Lift objects holding them close to your body Never twist when carrying, handling, or transferring a heavy object Avoid �locking your knees� Use proper lifting techniques

8. Rules for Lifting Never Bend, Lift, and Twist at the same time!! Use mechanical aids or assistance when possible. Bend your knees and use your legs to lift!!

9. Proper Lifting Techniques

10. Lifting without Injury - Get as close to the load as possible. Feet about shoulder width apart. 1 foot slightly in front of the other for balance. Test the object�s weight before lifting it. Ask for assistance Avoid rapid, jerky movements.

11. Lifting without Injury � Keep yourself in an upright position while squatting to pick up. Squat by bending your knees and hips. Keep natural curve in your spine. Ears, Shoulders, and Hips are in a straight line. When you use good posture, your back is aligned in three natural curves supported by strong, flexible muscles. Three Curves of the Back: Neck, Middle back, and Lower back Ears, Shoulders, and Hips are in a straight line. When you use good posture, your back is aligned in three natural curves supported by strong, flexible muscles. Three Curves of the Back: Neck, Middle back, and Lower back

12. Lifting without Injury � Tightening the stomach helps support the spine. Do not hold your breath while tightening the muscles. Get a firm grasp of the object before beginning the lift. Use both hands Use whole hands, not just fingers. Wear gloves, if needed.

13. Lifting without Injury � Legs are the strongest muscle in the body � USE THEM!! Avoid back flexion Hold objects close to body. Slide the object from the knee on the ground to mid-thigh. Keep the head forward Hug the object to your stomach & chest.

14. Lifting without Injury - Lift with legs!! Flex the knees and hips, not the back. Avoid bending & twisting at the waist. Never Bend, Lift, & Twist at the same time!!

15. Lifting without Injury � Putting the Load Down Reverse the procedures for lifting to minimize the strain on the back. If on floor � bend the knees & position the load in front of you. If on table � set it down & keep contact with the load until it is secure on the table

16. Lifting from a Trunk Stand as close to the object, with knees slightly bent. Do not bend your waist! Push your buttocks out. Lean your legs lightly against the car for support. Using your legs and hips to lower yourself down to the object, grasp the object firmly with both hands. Lift upwards. Hold the load close to your body. Lift by extending your legs with your back straight, your buttocks out, and breathe out as you lift. Lifting out of a grocery cart, car trunk, etc.Lifting out of a grocery cart, car trunk, etc.

17. The Golfer�s Lift Need to bend into a deep bin or pick up something light off the floor!! Bend over extending one leg backward & keep the back in line with extended leg. Slide the load toward the body prior to lifting. Lower your back leg as the body is raised back to the starting position.

18. Pivot Technique Hold the load very close to your body at waist level. Turn the leading foot 90 degrees toward the direction you want to turn. Bring the other foot (lagging foot) next to the leading foot. DO NOT TWIST YOUR BODY!!

19. Overhead Lift Hold the object very close to your body. Keep feet shoulder width apart, one foot slightly ahead of the other. Prepare for the lift: look forward. Raise the object to shelf height using the arm and shoulder muscles. As you reach the shelf, slowly shift your weight from your back foot to your forward foot. KEEP YOUR BACK STRAIGHT!! When the load reaches the edge of the shelf, push the object onto the shelf.

20. Loads Above the Shoulder Use a stool or ladder to get closer to the load. Test the load to make sure it is not too heavy. Ask for help if necessary. Consider rearranging the contents of the shelves. Put heavier items or more frequently used items on the mid-level shelves.

21. Mechanical Devices � USE THEM!! Whenever possible, use mechanical devices to help lift or transport your loads. Always use a mechanical device when a load is difficult to move due to bulkiness or weight!!

22. Two-Person Lift Try to lift with someone close to your own height. Stand as close to the load as possible. Keep your feet shoulder width apart. Make sure your footing is solid. Bend at the knees, & maintain the natural curves of the back. Lift steadily while holding the load close to the center of the body. Move slowly, with small steps. Put the load down simultaneously.

23. Pushing a Load Push a Load � NEVER TRY TO PULL A LOAD. Keep the elbows and the load or mechanical equipment close to the body. For balance, put one foot forward. Push off with back leg, taking steady short steps. Always push the load using body weight not your feet.

24. Questions?