top of page

Lift Smart, Not Heavy! Your Comprehensive Guide for Safe Lifting


principles of safe lifting


Lifting objects is a common and essential part of our daily lives. Whether you're lifting boxes, or moving heavy equipment in a workplace, improper lifting techniques can lead to serious injuries and even long-term health issues. Safe lifting techniques are crucial for preserving your physical well-being and preventing accidents.



danger of improper lifting


Risks of Improper Lifting


Here are some of the common risks associated with improper lifting:

  • Back Injuries: One of the most common risks associated with improper lifting is back injuries. Lifting heavy objects incorrectly can strain or injure the muscles, ligaments, and even discs in your back. In the worst-case scenario, this type of injury can result in severe back pain along with greatly limited mobility and functionality.

  • Muscle Sprains and Strains: Muscle sprains and strains are typically caused by the overexertion or sudden stretching of muscle fibres. They can cause a wide range of symptoms, including pain, swelling, and limited range of motion.

  • Joint Problems: Improper lifting can also lead to joint problems. Commonly affected joints include knee, shoulder, and spine joints. Severe injuries may lead to ligament tears, cartilage damage, and potential long-term issues such as osteoarthritis.

  • Hernias: A hernia is a medical condition in which an organ or tissue bulges through an unusual opening or a weakened area within the adjacent muscle or connective tissue. Excessive strain from improper lifting can cause abdominal hernias. They may require medical treatment including surgery to repair.


The bottom line of preventing lifting-related injuries is never to underestimate the weight you are about to lift. Even a young, athletic individual may get injured while trying to lift something heavy without proper footing and equipment. Lifting objects is a routine task in our daily lives, therefore it is not entirely avoidable. Therefore, it is utterly important to understand and practice how to perform safe lifting.



techniques for safe lifting


Safe Lifting Techniques

The bottom line of preventing lifting-related injuries is never to underestimate the weight you are about to lift. Even a young, athletic individual may get injured while trying to lift something heavy without proper footing and equipment. Lifting objects is a routine task in our daily lives, therefore it is not entirely avoidable. Therefore, it is utterly important to understand and practice how to perform safe lifting.


Prior to lifting, pause for a moment and evaluate the nature of the object being lifted and its intended destination. Assess its weight and consider whether it's manageable by a single person; Seek assistance if the object is too heavy.


First, position yourself as close to it as possible, which will provide better leverage and reduce muscle strain. Then, place your feet shoulder-width apart and angle one foot slightly forward to enhance your balance. Make sure the ground is solid and not slippery. When bending down to pick up an object, maintain a straight back and use your leg and hip muscles to lower yourself, avoiding bending at the waist to prevent immediate strain on your lower back. While reaching for the object, employ the hand on the leg that is angled forward, positioning it on the side of the object farthest from you.

After securing a firm and comfortable grip, engage your core and concentrate on maintaining a straight back as you utilize your leg and hip strength to lift the object. Gazing forward will assist in preserving your back's alignment and extending your legs. Always remember to keep the object close to your body throughout the lifting process.



how to lift safely


8 Principles of Lifting to Protect Yourself


  1. Plan your lift and test the load before you lift it.

  2. If the object is too heavy or large, ask for help.

  3. Get a firm footing. The ground must be solid and dry. We highly recommend to wear non-slippery shoes.

  4. Bend your knees, not your back. Think of it as you're doing a squat. Always keep your back straight.

  5. Tighten your stomach muscles as you lift the object upward.

  6. Lift the weight with your legs. To prevent knee injuries, your weight should be mainly on your heels, not on your toes.

  7. Keep the load close to your body.

  8. Do not turn your upper torso with the load. Turn with your entire body.


Lifting Equipment You Might Want to Consider


Lifting Belt

Also known as a weight belt, a lifting belt can come in handy to prevent injuries. Many people utilize it in their weightlifting workout, but it can be used for lifting heavy objects. A lifting belt effectively decreases low back stress as it compresses the contents of the abdominal cavity. It elevates intra-abdominal pressure (IAP), which, in turn, provides additional support for the bones in the lower back.

In addition, the use of a belt can foster a heightened awareness of the back position in the lifter. The sensation of the belt against the skin encourages the lifter to be mindful of their posture.


Lifting Strap

Professionals who frequently move large, heavy objects use lifting straps to protect themselves from injuries. Lifting straps provide a secure grip on heavy objects, reducing the risk of the item slipping out of your hands. Also, lifting straps transfer the weight and pressure away from your forearms and hands to the wrist and upper body. This can stave off hand and forearm fatigue and injuries.

9 views0 comments

Comentários


bottom of page