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Safe Lifting Techniques for a Healthy Back

Learn essential methods for safe lifting to prevent back injuries. Understand the spine's functions, proper standing posture, and effective stretching techniques. Follow guidelines to lift with common sense and stay within the safe lifting zone. Prepare well before lifting, maintain proper body mechanics, and avoid common lifting mistakes. Incorporate exercises to strengthen your back and seek medical guidance for low back pain. Take charge of your back health with these practical tips.

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Safe Lifting Techniques for a Healthy Back

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  1. SAFE LIFTING Avoiding a Painful Back

  2. The Five Leading Back Injury Factors • Poor Posture • Poor Physical Condition • Improper Body Mechanics • Incorrect Lifting • Jobs That Require High Energy

  3. THE SPINE’S BASIC FUNCTIONS • Providing Support • Protecting the Spinal Cord • Providing Flexibility to Allow Bending and Rotating

  4. STANDING POSTURE • Keep Your Spinal Column Aligned in Its Natural Curves • Prop One Foot up on a Stool to Reduce Stress in Your Lower Back

  5. STRETCH OFTEN & SHIFT POSITIONS • Change (Shift) Your Posture Often • Stretch Frequently Throughout the Day • Keep Your Body Flexible (Not Rigid or Fixed) • Don’t Force Your Body to Conform to Its Workspace

  6. LIFT WITH COMMON SENSE! • Assess the Situation • Is the Load Big, Bulky, Heavy? • Do You Need Help? • Remember- No Single Technique Will Work in All Circumstances

  7. THE SAFE LIFTING ZONE • The Safe Lifting Zone Is Between the Knees and Shoulders • Below Knee Level? Bend With Your Knees and Lift With Your Legs • Above Your Shoulders? Use a Stool or Ladder

  8. PUSH-- DON’T PULL Can You Slide It Instead of Lifting It?

  9. Do you need equipment to help move it? Must you twist or stretch to get it? • Use Proper Equipment - Hand Trucks - Forklifts - Dollies • Readjust the Load or Your Position Before You Lift -- Get Help!

  10. PREPARING TO LIFT OR MOVE • Have You Stretched Your Muscles or Warmed up Before Lifting? • Are You Wearing Slip Resistant Shoes? • Have You Cleared a Pathway Before You Move the Item?

  11. WHEN YOU LIFT Do • Plant Your Feet Firmly- Get a Stable Base • Bend at Your Knees- Not Your Waist • Tighten Your Abdominal Muscles to Support Your Spine • Get a Good Grip- Use Both Hands

  12. WHEN YOU LIFT Do • Keep the Load Close to Your Body • Use Your Leg Muscles As You Lift • Keep Your Back Upright, Keep It in Its Natural Posture • Lift Steadily and Smoothly Without Jerking

  13. WHEN YOU LIFT Do Not • Lift From the Floor • Twist and Lift • Lift With One Hand (Unbalanced) • Lift Loads Across Obstacles

  14. WHEN YOU LIFT Do Not • Lift While Reaching or Stretching • Lift From an Uncomfortable Posture • Don’t Fight to Recover a Dropped Object

  15. EXERCISE FOR LOW BACK PAIN • Keeps Body Flexible • Helps Prevent Injury • Do Not Overdo-- Follow Doctor’s Instruction Carefully

  16. REMEMBER! • Your Work Day Is One Third of Your Total Day • Plan Your Tasks Carefully to Avoid a Painful Back • Managing Your Back Is Your Responsibility

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