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Lifting Safely
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Although preventable, back injuries continue to be a leading cause of work-related injuries and lost workdays among school district employees. One of the most common sources of back injury and discomfort is lifting.
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Follow these steps when lifting:
- Size up the load. Make sure the load is balanced and stable. Test the weight by moving it with your foot or arm. If you cannot move it, you probably need help.
- Plan the lift. Make sure that the path to where you are taking the load is clear of obstacles and debris that can cause you to slip and fall. Remove anything that is in the way.
- Warm up your muscles with gentle stretches to prepare them for the physical stress of the lift. This is an especially important step for workers who only lift occasionally and may not be accustomed to handling loads.
- Support the load. Use a wide, balanced stance with one foot in front of the other. Make sure your footing is solid, with feet staggered, shoulder-width apart.
- Get a grip. Grip the object with your palms, and make sure you can maintain the hold without having to adjust the grip.
- Lift with the legs, not with the back. As you lift, bend your knees, lifting your heels off the floor while getting as close as possible to the load.
- Keep the load close to the body. Tighten your stomach muscles and keep your head and shoulders up.
- Lift smoothly and slowly. Do not jerk the load.
- Pivot, don't twist. Move your feet in the direction of the lift so you don’t twist at the waist.
- Use the same principles when lowering the load.
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Paying careful attention to lifting on the job and at home and getting regular exercise to maintain fitness and strength will help you maintain a healthy back and reduce your risk of injury.
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Resources:
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