Trending topics

Latest News

Avoid Back Injury


Bending, followed by twisting and turning, are the most commonly cited movements that caused back injuries. Strains and sprains from lifting loads improperly or from carrying loads that are either too large or too heavy are common hazards.

When you use smart lifting practices, you are less likely to suffer from back sprains, muscle pulls, wrist injuries, elbow injuries, spinal injuries, and other injuries caused by lifting heavy objects.


  • Use a cart or hand truck whenever possible.
  • When you bend down for the object, keep your back straight and use your legs and hips to lower yourself to the object. Never bend at the waist, this will cause strain on your lower back.
  • Before you lift know, what you are lifting, and where it is going? Determine if you can lift it by yourself. Never hesitate to ask for help.
  • Make sure there is nothing to trip over on your path.
  • Get as close to the object as possible. This will create more leverage for you and less strain on your muscles.
  • Position your feet shoulder-width apart and angle one foot slightly forward for better balance.
  • As you bend down to pick up the object, use the hand of the leg that is angled forward and place it on the side of the object furthest from you.
  • After you have a firm, comfortable grip, tighten your core and focus on keeping a straight back as you lift the object with your legs and hips. Looking forward will help keep your back straight and extend your legs. Always remember to keep the object close to your body.
  • Implement rest breaks and job rotation for frequent and/or heavy lifting.
  • Gloves with grip and a back brace are great tools to use.
  • Be aware of extreme temperatures. Muscle flexibility decreases in cold temperatures, and hot temperatures can lead to heat stress. Low visibility or poor lighting increases the chance of trips and falls.



  • Do not bend or twist at the waist. If you need to turn, slowly turn with your feet.
  • Don’t hold your breath. Exhale out when lifting.
  • Don’t use a partial grip on an object. Always use two hands!
  • Never obstruct your vision with an object you are carrying. Keep the object at mid-section level, from the mid-thigh to mid-chest. This is your “power zone.”
  • Don’t pull heavy objects, push them it’s easier and safer.


Additional Information from OSHA