Although back problems are among the most common types of pain and disability, most of these problems are completely preventable through the use of proper lifting techniques.
There are a wide variety of injuries that can happen to the back. Some injuries are serious enough to require surgery. Some injuries lead to permanent disability. Any back injury can limit all of your activities, both on and off of the job. By using the correct lifting posture, you can avoid back injury.
Scope
Proper lifting techniques apply to all employers that require employees to lift as part of their job function.
Regulatory citations
- 29 USC 654 — Duties of employers and employees (including Pub. L. 91–596 “OSH Act of 1970” 5(a)(1), the “General Duty Clause”)
Key definitions
- Awkward postures: Posture is the position your body is in and affects muscle groups that are involved in physical activity. Awkward postures include repeated or prolonged reaching, twisting, bending, kneeling, squatting, working overhead with your hands or arms, or holding fixed positions.
- Herniated disk: A rupturing of the tissue that separates the vertebral bones of the spinal column.
- Power zone: The power zone is where arms and back can lift the most with the least amount of effort.
- Repetition: Doing the same motions over and over again places stress on the muscles and tendons. The severity of risk depends on how often the action is repeated, the speed of movement, the number of muscles involved, and the required force.
- Strain: A strain is a stretching or tearing of muscle or tendon.
- Sprain: A sprain is a stretching or tearing of ligaments.
Summary of requirements
Although back problems are common sources of pain and disability, most of these problems are preventable with proper lifting techniques.
There are a variety of stresses that improper lifting, twisting, or bending can put on the back. Back problems can include:
- Strains and sprains
- Torn ligaments
- Herniated or slipped disks
- Muscle spasms
Twisting and turning while lifting adds strain to the back’s disks, muscles, ligaments, and tendons. Keeping the back as straight as possible keeps it properly aligned so it can work as it was intended to.
There are a wide variety of injuries that can happen to the back. Some injuries are serious enough to require surgery. Some injuries lead to permanent disability. Any back injury can limit all of your activities, both on and off the job.
Good lifting techniques. The basic rules of good lifting are:
- Size up the load before you lift. Test by lifting one of the corners or pushing. If it’s heavy or feels too clumsy, get a mechanical aid or help from another worker. When in doubt, don’t lift alone.
- Bend the knees. Note that this item is the single, most important aspect of lifting.
- Place your feet close to the object and center yourself over the load.
- Get a good hand hold.
- Lift straight up, smoothly and let your legs do the work, not your back.
- Do not twist or turn your body once you have made the lift.
- Make sure beforehand that you have a clear path to carry the load, and a place to set it down.
- Set the load down properly.
- Always push a load on a cart or dolly, do not pull it.
