Lifting Safety Tips
[edit] Tips to Help Prevent Back Injuries
Have you checked the object before you try to lift it?
- Test every load before you lift by pushing the object lightly with your hands or feet to see how easily it moves. This tells you about how heavy it is.
- Remember, a small size does not always mean a light load.
Is the load you want to lift packed correctly?
- Make sure the weight is balanced and packed so it won't move around.
- Loose pieces inside a box can cause accidents if the box becomes unbalanced.
Is it easy to grip this load?
- Be sure you have a tight grip on the object before you lift it.
- Handles applied to the object may help you lift it safely.
Is it easy to reach this load?
- To avoid hurting your back, use a ladder when you're lifting something over your head.
- Get as close as you can to the load. Slide the load towards you if you can.
- Don't arch your back--avoid reaching out for an object.
- Do the work with your legs and your arms--not your back.
What's the best way to pick up an object?
- Use slow and smooth movements. Hurried, jerky movements can strain the muscles in your back.
- Keep your body facing the object while you lift it. Twisting while lifting can hurt your back.
- Keep the load close to your body. Having to reach out to lift and carry an object may hurt your back.
- "Lifting with your legs" should be done only when you can straddle the load. To lift with your legs, bend your knees, not your back, to pick up the load. Keep your back straight.
- Try to carry the load in the space between your shoulder and your waist. This puts less strain on your back muscles.
- Make sure to get yourself into a comfortable position prior to picking anything up.
- Bending the knees when picking somthing up from the floor or beneath you helps protect your back.
- Never lift anything that is too heavy for you.
- Never use just the back when lifting.
- Always make your whole body work for you when lifting, your legs should actually take on most of the weight when lifting, not your arms.
How can I avoid back injuries?
- Warm up. Stretch your legs and your back before lifting anything.
- Pace yourself. Take many small breaks between lifts if you are lifting a number of things.
- n't overdo it--don't try to lift something too heavy for you. If you have to strain to carry the load, it's too heavy.
- Make sure you have enough room to lift safely. Clear a space around the object before lifting it.
- Look around before you lift, and look around as you carry. Make sure you can see where you are walking. Know where you are going to put down the load.
- Avoid walking on slippery, uneven surfaces while carrying something.
- Don't rely on a back belt to protect you. It hasn't been proven that back belts can protect you from back injury.
- Get help before you try to lift a heavy load. Use a dolly or a forklift if you can.
[edit] Tips for Preventing Back Pain
Lift Safely Safe lifting involves using your legs to spare your back. Bend your knees, tighten your abdominal muscles, and keep the object being lifted close to your body. For more tips, see Safe Lifting Techniques, which provides an illustrated step-by-step guide. It is also a good idea to be aware of unsafe lifting techniques, so that you can avoid them. Unsafe lifting techniques usually involve positions that will cause you strain when you add a load to them.
Minimize and Avoid Twisting Motions The use of twisting motions should be carefully monitored, and scaled back or eliminated as appropriate. When lifting heavy objects, twisting should be avoided. When doing heavy work, such as housework, try to keep twisting to a minimum. In other activites, pay close attention to how you are moving your spine, as well as any warning signs such as pain or tightness, that may indicate trouble. Scale back on the twisting according to the warning signs your body gives you.
Drink Plenty of Water Our bodies are comprised of approximately 70% water. Enough water keeps us fluid, rather than stiff. Drinking plenty of water enhances the height of intervertebral disks, keeping them the healthy shock absorbers they are. Water is necessary for nearly every bodily process so is good to have in generous supply, at least 6-8 8-ounce glasses per day. It is almost impossible to drink too much water. For the facts on dehydration, read Dehydration: What a Pain!
