| www.thinkback.ca > proper lifting techniques |
Proper lifting technique
Keeping your back in neutral posture while you
lift places less stress and will reduce your risk of a back injury.
Points to Remember while Lifting : |
- Maintain Neutral Posture. If you do this while
lifting you will decrease the amount of stress on your spine and
prevent injury.
- Keep the load close. For example when lifting
a bag of feed, squat down with the bag between your legs, keep
your back in neutral posture and hug the bag close into your body,
then stand up. You could also kneel down on one knee to get close
to the load and pull it toward you, while keeping your back in
neutral position, then stand up. (See figure 10)
- Make it easier. When you are frequently repeating
a difficult task or lift, think of ways to make it easier on you.
If possible, reduce the weight of the object by only lifting half
the load at a time. For example, lifting one end of the fence
post onto the tailgate while the other end is on the ground, then
lift the other end and push it into the back of the truck. Be
creative and build a ramp to help unload objects from the truck.
(See firgure 11) Place a dollie or utility cart
at the bottom of the ramp, and slide objects down the ramp from
the tailgate of the truck, decreasing the amount of lifting.
- Avoid twisting. Twisting while you lift creates
more stress on the spine. Move your feet instead. (See figure
12)
- Take a break. In between lifts, stand up in
neutral posture and allow your back to relax for 10 seconds.
|
Think Back
Before you lift, thinkback. Here are a few points
to get you thinking about your lift:
|
- Examine the object - determine its weight and
shape and if it will shift around while being lifted. (i.e. a
bag of feed)
- Plan the job - determine a safe path or lifting
area, that is free of potential slips or trips.
- Get a good grip - decide before lifting how
to lift the load. Lift with the knees, keep neutral spine, and
make sure the load won't move around. If the load shifts or moves,
anticipate the movement by providing a larger stance for greater
balance, keeping your neutral posture and moving your legs and
feet to accommodate the shifting or movement of the load.
- Get help - if the object is quite heavy or
awkward try to have someone help you lift the load or modify the
job so you don't do all the work. (see "Make it easier"
above)
- Wear the proper equipment - protective gloves,
clothes that are loose enough to allow free movement, but tight
enough so that they don't get caught or snagged on machinery.
- Rest or rotate tasks - repeatedly doing the
same task can cause muscles to get tired. Give those muscles a
break, and rotate to a different task for a short period of time
and allow for recovery.
|
|