How to Lift Heavy Objects Safely?

Lifting is something most of us need to do at some stage, whether around the home or even in the work place. But few people get trained on how to do it correctly and bad lifting can cause back problems or trigger those that you may already have!

Improper lifting techniques are responsible for a large percentage of back injuries among agricultural workers. Proper methods of lifting and handling protect against injury, and make work easier. You need to "think" about what you are going to do before bending to pick up an object. Over time, safe lifting technique should become a habit.

Here are a few tips to help you lift safely:

• Plan before you lift: Test and examine the object before lifting or moving. Lift a corner of the object to determine its weight. If the object is too heavy or too wide to get it between the knees when lifting, get help or use mechanical assistance, or both. A big load of the same weight will put more strain on your body than a small load. If possible, break your load into smaller or lighter loads. Also, check how far you have to carry the load and remove anything that is in the way. Whenever possible, push (don't pull) heavy objects. This puts less strain on the back and you can push twice as much as you can pull.

• Warm up: Warm up your muscles with gentle stretches before you lift. This is very important if you have been sitting for more than 15 minutes before lifting. Take more time to warm up your muscles when it is cold.

• Lift with as straight a back as is comfortable: Stand close to the load that you have to carry. Keep your feet shoulder-width apart and tighten your abdominal (stomach) muscles. Avoid bending your back while lifting heavy objects. Instead, sit down with your knees bend and keep the object close to your body while lifting. This way you will be using the muscles in your hips and legs (your most powerful muscles) to do the heavy work. Keep your back straight and avoid bending at the waist, which can cause you to injure a disk or strain your back. Keep the load close to your body, and get up while you still have a straight back. Keep the load between shoulder and knee height.

• Face the way you need to move: When lifting or carrying heavy objects, avoid twisting or side bending as it may strain your back. Instead, turn your shoulders and feet, and keep the load in front of you at all times. Place your feet wide apart to keep your balance.

• Hold the load close to your body: Grip the load using your whole hand not just the fingers. Using your whole hand will give you the greatest grip area and strength. Balance your load evenly between both arms. While carrying a heavy object, take short steps and move slowly.

• Plan where to set the load down: To lower the object, position your feet shoulder width apart, tighten stomach muscles and lower to the ground by bending your knees in a smooth and steady action. If possible, try to place the load on a raised platform. Release your grip when the load is securely set down upon a firm surface.

• Change your position and stretch to relax and rest your tired muscles: You need time to recover your strength between lifts to be able to work safely. Repeated and long lifts are the most tiring. Switch between heavy loads and lighter ones. Rest more often when it is hot and humid.

If the object is too wide to get it between the knees when lifting, consider getting help from another person instead of trying to lift it alone. Larger objects require lifting at a long reach and increase the load on one's back just like an improper lift technique.