11 Safe Lifting Tips For A Healthy And Pain-Free Back At Work

Avoid becoming another workplace statistic by learning how to lift correctly to keep your back healthy and pain-free on site.

1. Warm Up Before Lifting

So many people pull muscles or put their back out suddenly when lifting objects.

And one of the main reason this happens (alongside poor lifting technique) is because people try to lift heavy loads with cold muscles.

So don't do it, as you're just asking for trouble.

Because lifting doesn't just involve your large muscle groups, it also works your smaller connecting muscles and tissues too.

And when you don't warm thoroughly beforehand you are at far greater risk of pulling or aggravating something.

So before you lift have a stretch and warm-up for a couple of minutes to get your muscles warm and ready for the task ahead.

As this will loosen your body up and get your blood pumping.

And not only will you lower your risk of injury by doing this, you'll also perform better during the day too.

The video above is a good example of a warm up you can do.

2. Plan The Lift Before You Lift

Planning your lift out before you attempt it is so important.

As the last thing you want to happen is to run into problems and obstacles while you're carrying a heavy load.

So before you attempt to lift anything ask yourself the following questions:

Because getting these things clear in your mind before you lift will greatly reduce the risk of any slips, falls or accidents.

3. Adopt A Stable Position Before Lifting

So how do you get your body into a stable position before lifting.

Basically you want to do the opposite of everything the guy above is doing!

But you need to do this as getting yourself into a good, stable position before you lift will reduce any strain on your lower back.

So ultimately you want to keep your body as strong and balanced as possible when lifting.

You can do this by keeping your feet about shoulder width apart and placing one foot slightly in front of the other and beside the object for balance.

Also get as close as you can to the object you are lifting.

Now you are ready for the lift.

4. Use The Correct Lifting Technique

Once you are in a stable position it's all about your lifting technique.

Now there are a few things you need to keep in mind as you lift.​

Firstly you want to make sure you always lift using your legs and not your back.​

Also don't bend your back when lifting and keep looking forward instead of down.

And remember to keep breathing!​

This is a crucial part to get right so use the following as a guide:

5. Don't Twist When Lifting

Twisting while lifting or carrying a heavy object is another major cause of back injuries.

Because you need to remain balanced at all times when lifting.

However, when you twist while holding a heavy load you are losing that balance and putting your body under pressure.

So make sure your shoulders are facing the same way as your hips at all times.

And if you need to turn while holding an object turn using your feet rather than your waist.

But only do this once the load has been fully lifted.

And never twist or turn during the lift.

6. Don't Lift A Load That's Too Heavy

We may think of ourselves as strong men and women and become overconfident when attempting a lift.

But don't let your ego get the better of you.​

Because lifting something that's too heavy is going to put your back under serious pressure.

So if you have a heavy or awkward object to lift take the sensible option and either use a trolley to move it or ask someone to give you a hand.

And make sure when you are doing a two person lift that you work in sync by lifting at the same time and keeping the object at the same height.

So keeping both your backs healthy is all about good communication and teamwork.

Just don't over exert yourself unnecessarily and your back will thank you for it.

7. Make Sure The Load Is Balanced

Any kind of imbalances in your body as you lift and carry loads is bad news.

Because these imbalances force parts of your body to overwork ​and compensate.

And this just puts you and your back under increased pressure and strain and can cause muscle imbalances in your body that can cause back pain.

Think about it.​

I'm sure we've all experienced how carrying something heavy ​in one hand is more difficult than carrying something heavy in each hand at the same time.

So make sure that the weight of the load is evenly distributed on each side and you will keep your balance and make life easier for your back.

8. Don't Obscure Your View

When carrying lighter loads you may be tempted to carry as many boxes as you can to cut down on the amnount of trips you need to make.

However if you load yourself up with objects to the point where you can't see over the top of the things you're carrying it can be dangerous.

Because not only are these types of loads awkward to hold, they also force you into a bad posture as you carry them.

Which can cause you back pain over time.

And there is a higher chance of tripping over and injuring yourself if you can't see where you're going.

So either use a trolley or carry fewer items at a time instead.

9. Put The Load Down Correctly

It's not just lifting and carrying things that leads to back pain.

As how you put the load down is also a vitally important thing to get right.

Because by putting the load down without thinking you may be throwing it or bending over which puts your back under strain and pressure.

So instead adopt the lifting technique I spoke about earlier but in reverse.

10. Strengthen Your Core Muscles

11. Wear The Right Clothing For The Job

Using the right lifting technique and keeping your body fit and strong are great defences against back pain and injuries from lifting.

However, you also need to make sure you're wearing the right work gear that can give you a helping out.

As things like gloves, boots, and back support belts can make all the difference.

Use Gloves With A Good Grip

So let's start with grip.

As this is crucial for both your hands and your feet.

Because losing your grip while you are carrying a heavy load can cause you to instinctively try to catch it as it drops.

And it's really easy to pull a muscle from these sudden movements as your muscles are already tense.

So wearing a pair of gloves with good grip will be a big help.

And a pair that are up to the task are the Ironclad Heavy Utility Gloves.

As they are made to withstand heavy duty work while also providing comfort and a strong grip at the same time.

Wear Boots With Grip & Support

Wear A Back Support Belt

Rounding Up