Lifting and Moving Heavy Objects Safely: A Guide to Protecting Your Body from Injury

This is a guest post from our friends at Hutchinson Health chiropractic clinic.

Lifting and moving heavy objects is a part of daily life for many people, especially those who work in industries like construction and engineering. However, improper lifting techniques or overexertion can lead to significant musculoskeletal injuries, particularly in the back, shoulders, and neck. In this guest post, we’ll guide you through safe lifting practices to help protect your body and prevent injury, so you can continue working efficiently and stay healthy.

1. Assess the Load Before Lifting

Before you even think about lifting a heavy object, it’s important to assess it first. Ask yourself a few key questions:

Is it too heavy for me to lift on my own? If the load seems too heavy, don’t hesitate to ask for help or use mechanical aids like a dolly, forklift, or lift.
Is it awkwardly shaped? If an object is difficult to grasp or balance, it may be safer to use a lifting aid or break the load into smaller, more manageable pieces.
Is the area clear? Make sure the pathway you will be walking along is free from obstacles, wet spots, or uneven surfaces that could lead to slips or trips.

2. Plan Your Lift

Preparation is key when lifting anything heavy. Taking the time to plan your lift properly can help you avoid unnecessary strain on your body. Consider these steps:

Position yourself correctly: Stand with your feet shoulder-width apart to create a strong base of support. One foot slightly ahead of the other can help maintain balance.
Get a firm grip: Ensure that you have a solid, secure hold on the object before attempting to lift it. If the object is difficult to hold, use gloves or straps to improve your grip.
Lift with your hips and legs, not your back: The majority of the work should be done by your hips and legs, not your lower back. Bend your hips/ knees in a squat motion, not your waist, and keep your back straight throughout the lift. This position will reduce the strain on your pelvis/ spine and lower back muscles.
Keep the load close to your body: Holding the object too far away from your body increases the stress on your spine and muscles. Always keep the load close to your torso, ideally around waist height.

3. Use Proper Technique

Now that you’ve prepared, it’s time to lift the object. Here’s a step-by-step guide on how to execute the lift safely:

Squat down: Bend at the hips and knees, lowering your body until you can grasp the object securely.
Lift the object to a better height: If possible lifting the object from floor level to a better height can reduce the chances of injury.
Lift with your legs: Straighten your legs slowly and steadily, using the strength of your hips/ legs to raise the object. Avoid twisting your body as you lift; this puts unnecessary pressure on your spine.
Keep your back straight: Maintain a neutral spine position as you stand up. Avoid slouching or arching your back, which can strain the muscles and joints in your lower back.
Engage your core: An active and engaged core provides natural support to your spine and helps reduce the chance of overload strain and injury.

4. Avoid Twisting and Turning

One of the most common mistakes people make when lifting heavy objects is twisting or turning their body while carrying a load. This can cause serious strain on your back and shoulders, increasing the risk of muscle strains or spinal joint injuries.

If you need to change direction while carrying the object:

Move your feet: Turn your whole body by shifting your feet rather than twisting at the waist.
Take small steps: Instead of trying to move quickly, take small, controlled steps to maintain your balance and stability.

5. Set the Object Down Safely

Lifting isn’t just about the upward motion; setting the object down properly is just as important. Follow these steps when placing a heavy object:

Bend your knees again: Lower yourself by bending your hips/ knees, not your back. Keep the object close to your body as you squat down and if possible not to floor level.
Slow and controlled motion: Place the object down gently, avoiding sudden jerks or drops, again reducing the chance of overload injury.

6. Take Breaks and Listen to Your Body

It’s easy to push yourself too hard, and get tired, especially when working in a physically demanding environment. However, repeated forward bending lifting without adequate rest can lead to fatigue, which increases your chances of injury. Take regular breaks, keep mobile and vary the types of tasks.

If you experience pain or discomfort while lifting, place the object down. Pushing through the pain can lead to further overload of the joints and muscles potentially leading to a longer-term injury. If the pain/ symptoms persist over 3-7 days, seek professional advice from a registered Chiropractor or Osteopath.

Conclusion

Lifting objects safely is crucial for preventing overload injury and maintaining long-term health, especially in physically demanding roles. By following these simple tips—such as planning your lift, using proper technique, and taking care of your body—you can significantly reduce the risk of strain and injury.

At Hutchinson Health Chiropractic Clinic, we specialize in treating musculoskeletal issues and helping individuals recover from injuries such as improper lifting. If you’ve been struggling with pain or discomfort, or just want advice on how to improve your posture and lifting technique, get in touch with us. Your health is our priority, and we’re here to support you in staying active, strong, and pain-free.

Visit our website at Hutchinson Health Chiropractic Clinic to learn more.

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