Lifting & Moving Safety

Taking special care to lift and move objects safely is essential for protecting the lower back and preventing back pain that results from strain and injury. Your posture and the muscles you use to lift an item will greatly influence the stress placed on the lower back. The National Institutes of Health and the Division of Occupational Health and Safety provide several tips for safely and effectively lifting and moving heavy objects.

Preparation

• Stand very close the object you plan to lift. The less distance between you and the object as you raise it, the less strain you will put on your back. Bend at the hip and knee into a squat-like position while maintaining proper posture as you lower to grasp the object. Keep your upper body straight, shoulders back and head raised in a neutral position. Avoid rounding the back, tucking the chin and bending forward from the waist. Tighten your stomach muscles which will help to support your spine and continue to breathe normally.

Lifting and Moving

• Grasp the object with your hands as if you were hugging it close and use the strength of your legs to lift it. Stand straight up as you lift the object. Transport the object by moving your feet and making small, slow steps forward or to the side. Turn the whole body with the item you are holding and move your feet when you need to turn to the right or the left. Avoid pivoting or twisting at the torso while holding the load. Repeat the same process you used to pick up the object in order to set it down again. Tighten the stomach muscles, continue breathing normally and lower into a squat position by bending the knees and hips and keeping the back straight. Set the object on the ground or table slowly.

Considerations

• The Cleveland Clinic recommends not trying to lift objects alone if they are awkward in shape or weigh more than 30 pounds. Ask for the help of another person to lift a heavy load when you need it. Consider asking a third person to watch the lift to make sure you are both performing it safely. If lifting an object from a table, slide the object to the very end of the table before lifting it. Avoid lifting items that are at shoulder level. Adjust yourself so that the object is at chest to waist level before attempting to lift and move it.