Manual lifting, carrying, pushing, pulling, and moving materials are common tasks in workplaces of all kinds. Even when equipment and machinery are available, workers may still need to handle boxes, tools, supplies, materials, equipment, and other loads by hand. These everyday tasks can contribute to back injuries and other musculoskeletal disorders when loads are heavy or awkward, work is repetitive, or workers must bend, reach, twist, or use excessive force.
Preventing lifting injuries requires more than remembering to “lift with your legs.” Employers should evaluate manual material handling tasks and, whenever possible, reduce the amount of lifting required, improve how materials are stored and handled, and provide equipment that makes moving loads safer.
What Causes Back Injuries?
There is no single lifting technique that makes every load safe to lift. The physical demands of a lift depend on several factors, including the weight and size of the load, how far the load is from the body, where the lift begins and ends, how frequently the task is performed, whether twisting or reaching is required, and how easily the object can be gripped.
Tasks and conditions that can increase the risk of a back injury or aggravate an existing injury include:
- Bending or stooping while lifting
- Lifting materials from the floor
- Reaching while lifting
- Pushing, pulling, or carrying heavy materials
- Repetitive lifting
- Placing or handling materials overhead
- Shoveling
- Twisting while lifting or carrying
- Working in awkward or constrained body positions
- Holding a load away from the body
- Handling objects that are bulky, unstable, or difficult to grip
Fatigue, poor footing, slippery surfaces, and prolonged work in the same position can also contribute to the risk of injury.
How to Plan Your Lift
Proper lifting starts before the load leaves the ground. Take a moment to evaluate the object and the path to its destination.
Consider the weight and size of the load and whether you can get a secure grip. Make sure there is enough room to lift and carry the object without twisting around obstacles or stepping over materials.
Know When Not to Lift
A load may be too heavy, large, bulky, or awkward for one person to safely handle. Do not assume that good lifting technique makes a heavy load safe.
When appropriate, divide the load into smaller quantities, get help from another worker, or use material handling equipment such as a cart, dolly, hand truck, pallet jack, lift table, hoist, or forklift.
Mechanical assistance can reduce the force placed on the body and should be considered whenever manual handling presents an unnecessary risk.
Use Proper Lifting Techniques
When a load must be lifted manually, use a stable stance and maintain control throughout the movement.
When lifting and carrying materials:
- Get as close to the load as possible.
- Establish firm footing before beginning the lift.
- Get a secure grip on the object.
- Keep the load close to your body.
- Maintain a neutral, straight spine alignment whenever possible.
- Bend at the knees rather than bending only at the waist when appropriate for the load.
- Lift and lower the material with smooth, controlled movements.
- Avoid jerking or suddenly accelerating the load.
- Keep the load in front of your body whenever possible.
- Make sure you can see where you are going while carrying the load.
A good lifting technique can reduce physical stress, but technique cannot compensate for a load or task that exceeds a worker’s capabilities.
Keep the Load Close to Your Body
Distance matters when lifting. Holding an object away from your body increases the physical demand placed on your back and shoulders.
Position yourself close to the object before beginning the lift. Keep the load close to your body throughout the lift and carry whenever possible, with your elbows near your sides.
Avoid reaching across a pallet, container, workbench, or other obstruction to pick up a load. Move closer or reposition the material before lifting.
Avoid Twisting While Lifting
Twisting the torso while lifting or carrying a load places the back in an awkward position and can increase stress on the spine.
Arrange the work so the load can be handled in front of your body whenever possible. If you need to change direction while carrying something, move your feet and turn your whole body rather than planting your feet and twisting at the waist.
Avoid Awkward Lifting Positions
Reaching overhead, bending deeply, reaching to the side, or stretching across an obstacle can make a lift more difficult.
Whenever possible, frequently handled materials should be positioned within an easier working range. OSHA ergonomics guidance recommends placing materials that must be manually lifted around the “power zone,” generally between mid-thigh and mid-chest.
Keeping frequently handled materials within a comfortable working range can reduce unnecessary bending, reaching, and overhead lifting.
Reduce Lifting From the Floor and Overhead
Where materials are stored can directly affect how difficult they are to handle.
Consider storing heavy or frequently handled objects on shelves, racks, pallets, lift tables, or other surfaces that reduce the need to lift from floor level. Adjustable or elevating equipment can also bring materials closer to an appropriate working height.
Likewise, avoid manually placing heavy objects above shoulder height when possible. Reposition the work, use appropriate equipment, or find another way to raise the material without excessive overhead reaching.
Use Material Handling Equipment
One of the most effective ways to prevent lifting injuries is to eliminate or reduce unnecessary manual lifting.
Depending on the workplace and task, workers may be able to use carts, dollies, hand trucks, pallet jacks, conveyors, lift tables, hoists, forklifts, or other mechanical lifting or positioning devices.
Material handling equipment can also reduce the amount of carrying required. Instead of carrying a heavy or bulky object across the work area, use appropriate equipment to move the load whenever possible.
Repetitive Lifting Hazards
A load does not have to be extremely heavy to create a problem. Repeated lifting can contribute to muscle fatigue and increase physical stress, particularly when the task also involves bending, reaching, twisting, or awkward postures.
Employers should consider both the weight of individual loads and how frequently workers are required to handle them. Changing the work process, reducing load weight, improving material placement, using mechanical assistance, or reducing the frequency of repetitive handling can help control the risk.
Safe Lifting Review
Workers have probably heard basic lifting advice many times, but preventing back injuries requires more than following a few lifting rules. The safest approach is to reduce unnecessary manual handling first and then use good lifting practices for the tasks that still need to be performed by hand.
Before lifting, evaluate the load and decide whether you can safely handle it. Keep the load close, avoid twisting and awkward positions, use smooth and controlled movements, and get help or use material handling equipment when necessary.
Regular safety meetings on proper lifting and material handling can reinforce these practices and encourage workers to recognize situations where a different approach can prevent an injury.
MARCOM's Safe Lifting in Construction Environments Safety Video Program provides the information workers need to protect their backs when they are lifting and carrying, which is something we do all the time, and we normally don't think twice about it.
The safety video program comes with a quiz, a scheduling and attendance form, a training certificate, and an employee training log.
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