Protecting your back twenty-four hours a day is your best
insurance against back injury. Remember– you are the only one who is around to do it!
Many back injuries result from improper lifting and material handling. According to the principles of
biomechanics, the worst lifting situation occurs when you keep your legs straight and bend forward from the waist over the load. In this position the low back has to support the weight of your body plus the weight of the load being lifted. Twisting in this position increases the chance of injury. Keeping your back in a more upright position shifts the centre of gravity, reducing the lever effect and allowing the powerful leg muscles to take the strain.
How to lift correctly -
To handle materials correctly lift everything twice! It will only take a few extra seconds!!!!
First lift the load mentally, plan every step before you do it physically.
Size up the load. How much does it weigh? How much do you weigh? Give it the heave test to see whether you can lift it – you
don’t want any nasty surprises!
Check the pathway. Look for obstacles underfoot and overhead. Choose a clear route over the flattest surface, even if it takes a little longer. Clear the pathway as required.
Resolve any difficulties arising if the load is above shoulder height. Lifting form a height can be hazardous, test the weight, get as close to the load as possible so it can slide down your body.
Solve repetitive problems, this may mean reorganising to minimise how much, how far, and how many times material needs to be handled.
Unload carefully – unlift the load as safely as you lifted it. Plan where is can be set down.
Okay now we are ready to lift:
Get a firm footing, feet apart and toes point out slightly for extra stability.
Bend at your knees not at the waist, get close to the load and grasp it firmly – hug it if possible.
Tighten your stomach muscles, your abdominal muscles support your spine when you lift.
Lift with your legs keeping your back straight let your powerful leg muscles do the work.
Keep the load close to your body. The closer it is to your body the less force it exerts on your back. Avoid twisting.
Watch your footing, take small steps and go slowly.
Set the load down smoothly, back straight, bend your knees and again avoid twisting.
But what if the load is too heavy?
Get help if the load is too bulky or heavy for you to lift alone. Don’t hesitate to ask someone else for a hand it could save your back!
When team lifting one person needs to call the signals. The leader should direct the team so you all lift together, walk in step and lower the load together, using the lifting principles as described above.
Find a better way. Sometimes no-one else is around to help or the job is bigger than the both of you. Arrange for mechanical help. Use good lifting techniques to load and unload, and remember you can push about twice as much as you can pull.
Don’t forget every move you make depends on your back. Remember to practice the principles of good body mechanics and think before you move.