Written by Ruchira Sharma, WCB Coordinator
For many of us, lifting and carrying objects are daily tasks that often get overlooked. Mastering proper lifting techniques is not only about efficiency but also about ensuring your well-being. Let's delve into the importance of lifting techniques and explore strategies to lift smart and stay safe.
The Hidden Risks of Improper Lifting
Improper lifting techniques can lead to a variety of injuries, such as strains, sprains, and even more serious conditions like herniated discs. These injuries not only result in pain and discomfort, and can impact other aspects of your health and wellness. To mitigate these risks, it's essential for both everyone to prioritize and promote proper lifting techniques.
Follow these tips to avoid compressing the spinal discs or straining your lower back when you are lifting:
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Wide and stable base of support. Position feet shoulder-width apart, one foot slightly in front of the other.
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Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
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Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
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Breathe, and relax your muscles.
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Slowly lift by straightening your hips and knees only. Keep your back straight, and don't twist as you lift.
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Hold the load as close to your body as possible, at the level of your belly button.
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Use your feet to change direction, taking small steps.
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Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
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Set down your load carefully, squatting with the knees and hips only.
Reminders to lift smart and stay safe:
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A load can be lifted by two people more easily and without any problem as compared to a single person lifting it. Consider the size of the load, ask for help if it is too heavy.
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Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift.
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Never lift a heavy object above shoulder level.
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Avoid turning or twisting your body while lifting or holding a heavy object.
Thank you, Ruchira, our WCB Coordinator, for sharing these important tips with us!