What Should Be The Ideal Lifting Technique?

Back injuries are one of the most common reasons workers miss time on the job. In the U.S., overexertion and bodily reactions rank as the second-most frequent occupational injuries, with the back being the most affected body part. According to the U.S. Bureau of Labor Statistics, such injuries account for an average of 14 lost workdays per incident and occur at a rate of 26.2 per 10,000 full-time workers. The transportation and warehousing sectors report the highest number of these injuries.

But here’s the truth, most of these injuries are preventable. The problem usually isn't what you're lifting, it's how you're lifting. Even if you are at a job site, in a warehouse, or moving boxes at home, learning and following proper lifting techniques can protect your back and keep you injury-free. Let’s break down the ideal lifting technique so you can stay safe and strong every time you lift.

Why Are Proper Lifting Techniques Important?

When workers lift heavy objects incorrectly, by bending at the waist, twisting their torso, or overreaching, they place excessive strain on their bodies. This can lead to a range of injuries, including back pain, herniated discs, muscle strains, and shoulder injuries. 

Long-Term Health Consequences

These conditions are painful and can also become chronic, affecting a worker’s ability to perform their job and diminishing their quality of life. For example, a simple mistake like lifting a heavy load with a rounded back can result in a herniated disc, requiring months of recovery and potentially leading to long-term disability.

Financial Burden on Employers

The costs of these injuries extend far beyond the individual worker. For employers, workplace injuries translate into significant financial burdens, including medical expenses, workers’ compensation claims, and increased insurance premiums. Lost workdays due to injury can also disrupt project timelines, reducing productivity and profitability. 

Beyond the physical pain, injuries for workers lead to lost wages, emotional stress, and, in severe cases, the inability to return to their chosen profession. 

Compliance With OSHA Guidelines and NIOSH Model

OSHA (the Occupational Safety and Health Administration) addresses hazards related to heavy lifting and back injuries under Section 5(a)(1) of the OSH Act, commonly referred to as the General Duty Clause. 

OSHA does not establish a standard that sets limits on how much a person may lift or carry. The National Institute for Occupational Safety and Health (NIOSH) has developed a mathematical model that predicts the risk of injury based on the weight being lifted and other factors. It is detailed in the Applications Manual for the Revised NIOSH Lifting Equation. However, this document provides only voluntary guidelines.

Read More: How to Get OSHA Certified

Factors That Increase Your Risk Of Musculoskeletal Injury

Lifting heavy objects is an everyday task in certain industries like construction. Understanding the factors that increase the likelihood of injury creates a safer workplace and prevents avoidable accidents. Here are some factors that increase the risk of musculoskeletal disorders (MSD):

Heavy loads

Heavier loads place greater stress on muscles, discs, and vertebrae, increasing the risk of strains, herniated discs, or long-term damage. To reduce risk, use mechanical aids like forklifts, hand trucks, or ramps to move heavy items. When manual lifting is necessary, keep materials within the "power zone"—mid-thigh to mid-chest height—and follow proper lifting techniques.

Break loads into smaller, lighter quantities whenever possible, and consider using smaller or lighter containers. Limit individual lifts to no more than 50 pounds. For heavier loads, always use a team lift with two or more people.

Repetitive Motion

Performing the same lifting motions over and over can lead to overexertion and fatigue. Over time, repetitive strain can cause chronic conditions such as tendonitis, bursitis, or degenerative disc disease. These injuries often develop gradually, making them harder to detect until they become severe. To reduce the strain caused by repetitive lifting, employers should consider rotating tasks among workers and incorporating regular rest breaks into the work schedule.

Poor Posture

Bending at the waist instead of the knees, twisting the torso while carrying a load, or reaching too far to lift an object can all place unnecessary stress on the back and shoulders. These improper movements disrupt the body’s natural alignment, increasing the risk of sprains, strains, and other musculoskeletal injuries. 

Proper posture, such as keeping the back straight, bending at the knees, and holding loads close to the body, reduces these risks and ensures the use of safe lifting techniques.

Environmental Factors

Uneven surfaces, confined spaces, and poor lighting make it difficult to maintain balance and proper form while lifting. Slippery or cluttered workspaces increase the likelihood of trips and falls, and inadequate lighting leads to misjudging distances or load weights. By clearing debris, improving lighting, and ensuring stable footing, employers can create a safer lifting environment.

Lack Of Training

Workers who are not trained in proper lifting techniques are more likely to use unsafe methods, putting themselves at greater risk of injury. Comprehensive online certification programs that teach workers about the ways to assess loads, use mechanical aids, and maintain proper posture significantly reduce the likelihood of injuries. Employers should prioritize regular training sessions and ensure that all workers understand and follow safe lifting techniques.

Read More: In-Person Vs Online OSHA 10 Certification: Know All The Differences

6 Steps For Proper Lifting Techniques

You may be wondering, “Which is an effective lifting technique?” The "power zone" is the area between mid-thigh and mid-chest where lifting is safest and most efficient. This zone allows workers to use their leg and core muscles effectively, reducing strain on the back and shoulders. These lifting techniques prevent injuries and ensure safety on construction sites. Here’s a more simplified and step by step strategy for you to lift heavy objects safely and effectively:

Step 1: Plan The Lift

Before lifting, assess the load’s weight and size to determine if you can handle it alone or need assistance. Check the path you’ll take to move the load and ensure it’s clear of obstacles, debris, or tripping hazards. Planning ahead reduces the risk of accidents and ensures a smooth lift.

Step 2: Position Your Feet

Stand near the load with your feet shoulder-width apart. This stable base improves balance and reduces the strain on your body. Position yourself so that the load is centered in front of you, avoiding awkward reaches or twists.

Step 3: Bend At The Knees

Squat down by bending your knees, not your waist. Make sure your back is straight and your chest is up. This posture allows your leg muscles, which are stronger than your back muscles, to do the heavy lifting, minimizing the risk of back injuries.

Step 4: Grip the Load Securely

Use both hands to grip the load firmly. If the object has handles, use them. For uneven or awkwardly shaped loads, adjust your grip to ensure stability. A secure grip prevents the load from slipping and reduces the chance of injury.

Step 5: Lift Smoothly

Lift the load using your legs, not your back. Move smoothly and avoid jerking or twisting your body. Keep the load close to your body to maintain balance and reduce strain on your spine. If you need to change direction, pivot with your feet instead of twisting your torso.

Step 6: Set Down Carefully

When putting the load back down, bend your knees and keep your back straight. Avoid bending forward at the waist, as this can strain your back. Place the load down gently and adjust its position if needed. Take your time to ensure the load is stable before releasing your grip.

By lifting within the power zone and following proper lifting techniques as per OSHA, workers reduce strain on their lower back and shoulders, which are common areas for musculoskeletal injuries. This approach also improves lifting efficiency, making it easier to handle heavy or awkward loads safely.

Ergonomics And Proper Lifting Techniques

Ergonomics is the science of designing tasks, tools, and workspaces to fit the worker, reducing physical strain and preventing injuries. In the construction industry, ergonomics and proper lifting techniques are important in promoting safety and efficiency. By aligning work practices with the body’s natural movements, ergonomics reduces the risk of musculoskeletal injuries.

Practical Ergonomic Lifting Practices

Ergonomic lifting practices focus on reducing unnecessary strain. For example, adjusting work surfaces to waist height eliminates the need for excessive bending or reaching. Tools like adjustable-height carts, lift assists, or ergonomic handles can also make lifting safer and more manageable. Additionally, organizing materials within the "Power Zone" (mid-thigh to mid-chest) ensures that workers can lift and move objects without overextending or straining their bodies.

Benefits of Ergonomics for Workers

By reducing physical stress, ergonomic practices lower the risk of injuries like back pain, muscle strains, and joint problems. They also improve worker comfort, leading to higher morale and productivity. When employees feel supported by ergonomic tools and practices, they can perform their tasks more efficiently and with fewer errors. It creates a safer, more comfortable work environment while boosting productivity and reducing injury-related costs. 

Learn Proper Lifting Techniques Online

Knowing the right way to lift and move things at work is not limited to following rules. It protects your body from serious injuries. Construction workers, in particular, face high risks of back strains, sprains, and long-term pain when lifting incorrectly. That’s why it’s important to understand what causes musculoskeletal injuries and how to lower that risk using smart, safe lifting strategies.

Using the “power zone” (close to your body, from mid-thigh to chest height), avoiding awkward postures, and following simple lifting steps, like assessing the load, keeping a stable base, and lifting with your legs, can make a huge difference. Ergonomics also plays a key role in setting up your workspace to reduce strain. And if you are new or want a refresher, consider enrolling in an OSHA-authorized online certification course in safety. These courses provide training on lifting techniques, ergonomics, and injury prevention for your team.

References:

1. https://www.oshatrainingschool.com/blog/lifting-technique

2. https://www.osha.gov/ergonomics

3. https://ehs.unc.edu/topics/ergonomics/lifting-and-material-handling/

4. https://insurica.com/blog/safe-lifting-on-the-construction-site/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC8720246/