Lifting and Carrying Techniques
HUG THE LOAD
Your back is not a crane. Bending at the waist and extending your torso out over a load to pick it up will strain your back. Position yourself:
· Bring the object you're lifting as close to your body as possible. Hug the load.
· Make sure your feet, knees, and torso are pointed toward the load when you're ready to lift.
· Keep your back upright as you prepare to lift.
TUCK YOUR TAILBONE
· Tighten your stomach muscles and tuck your tailbone as you prepare to lift.
· Tightening the stomach muscles automatically helps support the lower back.
BEND YOUR KNEES
· Always bend your knees when lifting anything.
· This helps maintain your center of balance and lets the strong muscles in your legs do the work of lifting while protecting your back.
LIFT AND CARRY THE LOAD
Hug the load, keep your back upright, tighten your stomach muscles, tuck your tailbone ... ready?
· Gradually straighten your legs to a standing position to lift the load.
· Come to an upright position. Don't turn or twist while lifting
· Twisting and lifting at the same time can overload your spine and lead to serious injury.
· Pivot using your feet after you've lifted the load if you need to turn.
· As you carry the load, change direction with your feet, not by twisting your body.
PULL THE LOAD DOWN
· When you're ready to set the load down, have your feet pointed toward the load.
· If possible, choose a place other than the floor to set down the load so it will be easier to pick up if it must be moved again.
· Gradually bend your knees and keep your back straight as you set down the load.
Misc. TIPS FOR A HEALTHY BACK if your job has you sitting for long periods of time
· Customize your work station to your body and tasks
· If seated for long periods of time change positions frequently
· When sitting: Feet should be supported
· Adjust chair back so you are sitting straight
· Computer monitor should be positioned so that you are looking straight ahead or slightly down
· Keep monitor at arm’s length
https://blink.ucsd.edu/safety/occupational/ergonomics/training/lift.html#Learn-more
https://www.spine.org/KnowYourBack/Prevention/Lifestyle-Choices/10-Tips-for-a-Healthy-Back