Maintaining the strength and flexibility of the back and its accessory muscles and joints (as discussed last month) are two of the three components of a healthy back maintenance program. The third component involves the use of proper lifting techniques when moving heavy objects around the workplace. Often, injuries occur because poor lifting techniques were used to move an object that, if lifted and moved properly, may not have precipitated an injury. This information “file” will provide you with some simple tips to use when lifting and moving heavy objects. Use Your Head Before You Use Your Back!
Warm Up: If your job requires you to lift heavy objects routinely throughout the day, it is important to properly warm up your body by doing some simple stretching exercises in order to prepare your muscles and joints to handle the physical forcers involved in moving heavy items.
Test the Load: Before you attempt to move a heavy load, try to gauge the objects weight and your ability to handle the load by yourself by carefully lifting the corner or edge of the object. If the object is too heavy to move by yourself, can the load be divided into several smaller loads? If the object is too bulky, can the object be moved with the assistance of a hand-truck, push-cart, dolly, or with the assistance of another individual?
Clear a Path: Once you’ve decided how best to move the object, check to make sure you have a clear path in which to move. Make sure the walking path is clear of any obstructions and that the walking surface is clean and dry to help avoid slipping while carrying, pushing, or pulling the load. Checking the path firsthand could save you a great deal of aggravation, and pain, down the road.
Prepare the Destination: Before moving the object make sure you have a place cleared in which to place it. Whenever possible, store the object you’re moving at waist height. Avoid placing heavy objects above shoulder level or in areas that require you to reach forward more than arms length without bending at the waist.
Lifting an object off the floor:
1. Stand facing the object with your feet shoulder width apart and your toes pointed slightly outward. This stance will provide the stability to execute the lift properly.
2. Bend at the knees while maintaining the natural curvature of your spine. DO NOT bend at the waist or round your back when preparing to lift the object.
3. Contract your abdominal muscles to help support your spine as you begin to lift the object using the power of your legs. Maintain an upright back posture as you lift the object. Keep the object as close to your body as possible while lifting and carrying it. If you need to change directions as you move the object, turn your entire body feet first. DO NOT twist at the waist as this motion significantly increases the load on your spine and could cause an injury.
4. When you are ready to set the object back down, remember to bend at the knees performing a squatting motion while keeping your back upright and the object as close to your body as possible. DO NOT bend at the waist or round your back while setting the object down.
Pushing and Pulling a Heavy Load: When using a cart or hand-truck to move a heavy load it is safer to push the load away from you rather than pull the load towards you. When pushing the load lean slightly forward using the power of your legs to get the cart moving. If you must pull a load, make sure your path is clear and have someone direct you as you pull the load evenly with both hands as close to your body as possible while facing the load squarely. Pulling a load behind you with one arm can cause you to strain your back.
Storing Items: When storing items in your warehouse or storage area, avoid stacking items higher than your shoulder level. Lifting heavy items above shoulder height could cause an injury. If you must stack items higher than shoulder high, use a sturdy stool or ladder in order to reach the items at or below shoulder level. Remember to always keep the object as close to your body as possible in order to reduce the strain placed on your lower back.
Have deliveries of heavy objects set on tables or shelves rather than on the floor: Where possible, ensure that heavy objects delivered to your storage facility are placed in a position that provides easy access, at waist height, for relocation. When storing items on a low shelf, keep the item as close to your body as possible, bend your knees while stepping back with one so that you can rest the object on one knee as you approach the floor.
An Ounce of Prevention: A serious back injury can haunt you for a long time and can change your life in ways you never dreamed possible. Consider the benefits of keeping your back strong and supple, and lift properly on and off the job to prevent injury. This is one area where an ounce of prevention is definitely worth a pound of cure! “
