Safest Posture While Lifting Heavy Objects

Safe posture while lifting heavy objects means the difference between a stress-free move and a painful injury. Proper methods prevent injuries to muscles, joints and ligaments, while making lifting easier and more efficient. While learning the safest postures may take some practice, it is worth the effort to employ these safety techniques.

Ergonomics

• Ergonomics, also called human-factors engineering, is the study and design of a person’s immediate work area. Ergonomics is important at home, at work and during leisure activities. Unnecessary strain on muscles and joints, caused by awkward shelf positions or cramped environments, will lead to injury, especially when lifting heavy objects. Before lifting a heavy object, complete a brief ergonomic evaluation of the object and its surrounding area.

Body Mechanics

• Body mechanics refers to a combination of correct body positioning and coordination of movements, during lifting. Lifting heavy objects involves an evaluation of the load you are lifting, clearing clutter away from the object, assuming proper body positions and executing safe, purposeful movements. By following these steps, large muscle groups are used, strength is improved and a decreased chance of strain or injury to muscles and joints exists.

Footing

• Before attempting to lift a heavy object, observe the surrounding area for obstacles or wet spots that could cause you to slip. Once the area is cleared, stand close to the object with your feet shoulder width apart. Wear no-skid shoes and distribute your weight evenly on both feet.

Spine

• Avoid twisting by facing the object you are about to lift. Keep your spine straight, with your chin tucked in, to keep your head and neck in good alignment. Keeping a straight posture avoids unnecessary strain on your muscles and joints, enhancing safety and preventing injury.

Legs

• Avoid bending at the waist by keeping both knees slightly bent. Do not lock your knees when lifting a heavy object, as this will put unnecessary tension on your knees and ankles. If the object you are lifting is on the floor, stoop next to it with your knees and hips bent. This position provides maximum safety as you are able to use strong leg muscles to raise yourself to a standing position, once the heavy object is picked up.

Arms

• Keeping your shoulders relaxed, elbows bent and wrists straight allows for maximum strength and the safest posture, during lifting. As you grasp the object, use your entire hand, including your fingers, to assure a firm grip. Once you have lifted the object, keep good arm posture as you pull the load close to your body for maximum stability.