Many workplace injuries happen while lifting — whether it’s boxes, equipment, or stock. Most of these injuries can be avoided with good habits and a bit of planning. Safe lifting is about working smarter, not harder.
Here are some simple, practical tips to help you lift safely at work and look after your body:
- Plan Before You Lift: Before you pick something up, stop and think. Check how heavy or awkward the item is. Clear your path and make sure there’s space to move. Know where you’ll set it down before you start. Planning helps you avoid sudden twists or overreaching.
- Keep the Load Close: The closer the object is to your body, the less strain on your back. Stand close to the load with your feet shoulder-width apart. Hold it near your belly, not out in front of you. This position keeps your spine in a safer, stronger alignment.
- Bend Your Hips and Knees, Not Your Back: Avoid bending from your waist. Squat down by bending your knees and hips. Keep your back straight and your head up. Tighten your abdominal and gluteal muscles slightly before you lift.
- Lift and Move Smoothly: Lift slowly and evenly. Keep the load close to your body. Step or turn with your feet if you need to change direction. Never twist your body while holding a load. Smooth, steady movements reduce the chance of strain.
- Use Equipment When You Can: If the item is heavy, large, or awkward, use a trolley, pallet jack, or mechanical aid. Ask for help from a co-worker. Follow your workplace’s manual handling procedures. Team lifting and proper tools can prevent injuries before they happen.
- Take Care of Your Body: Keeping your body strong helps you handle daily physical work. Stay active and stretch regularly. Strengthen your legs, hips, and core muscles. Take short breaks to reset your posture and rest your back. A strong body is your best tool for injury prevention.
Final Thoughts
Good lifting technique is about being safe, efficient, and aware. Every lift is an opportunity to protect your back and keep yourself healthy for the long run.
If you experience pain, stiffness, or discomfort after lifting at work, don’t wait for it to get worse. Book a physiotherapy assessment today with us. Our physiotherapists can check your movement, teach you safe lifting techniques, and provide simple exercises to keep your back strong and pain-free.
