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Proper Arm & Shoulder Body Mechanics in Lifting

Preventing back and shoulder injury during lifting depends greatly upon the correct placement of the body. Body mechanics is the application of proper posture during activities such as lifting. There is often a focus on the back when learning good body mechanics, but knowing where to place the arms and shoulder when lifting is also important.

  1. Assessing the Situation

    • When lifting an object, assess the situation before lifting. Make sure that the object will fit comfortably in the arms. Test the weight using the arms to make sure the load is not too much. Lifting heavy weights that may slip from the arms can cause muscle and tendon rips as well as damage the elbows. If the load looks as though it may be too heavy for you alone have someone help you lift the object. When assessing the lifting situation, make sure you can fit an arm around the object as well as supporting the bottom of the object during lifting.

    Lifting Properly

    • Lifting an object improperly can cause damage to the arms and shoulders, especially if the object is dropped or jerked around. When lifting, make sure to bend the knees and come down as close as you can to the height of the object. Do not lean over and try lifting the objects using the arms and shoulders only. This can cause damage to the arms, shoulder and back. Try to bring the object as close to chest level as you can to keep the weight evenly distributed between the arms and shoulder. Holding a heavy object low can cause the muscles in the arms and shoulders to over extend.

    Reaching

    • Try not to lift any object that is over shoulder level. Lifting from overhead can cause damage to the rotator cuffs and hurt the elbows. If an object is too high use a step ladder to bring your body up to it. Get close to the object and determine the best way to lift it. Having a heavy object fall from a shelf can cause damage to the arms if there is an attempt to catch it. This jerking motion can cause muscle rips and can knock the shoulder out of place. Use one hand to support yourself on the ladder to prevent falling.

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