Back Injury

Prevention is the key! Lifting heavy equipment or cases of food can cause injury to the back.

Always have help to lift heavy items.

Follow these steps to avoid injury:

1. Plan before lifting.

   • Know where you are to place the item and be sure the path is clear.

   • Avoid quick or awkward movements.

   • Lift close to your body.

2. Keep your body close to the item.

   • Hold the object you are lifting with a firm grip.

   • Balance the object close to your body.

3. Keep your feet approximately shoulder-width apart.

   • A solid base of support is important while lifting. Holding your feet too close together is unstable; too far apart hinders movement.

   • Keep your feet about shoulder-width apart and take short steps.

4. Bend your knees and keep your back straight.

   • Try to keep your spine straight. Raise and lower to the ground by bending your knees.

   • Lift with your legs — not your back. Your legs are many times stronger than your back muscles; let your strength work in your favour.

5. Tighten your stomach muscles.

   • Tightening your abdominal muscles holds your back in a good lifting position and helps prevent excessive force on the spine.

6. If you are having difficulty, get help.

   • If an object is too heavy or awkward, be sure to ask for help.

   • if you are lifting something with another person, be sure both know and agree on the plan.

7. Use equipment! Various lifting devices are available, such as slings, pry bars, rollers, and dollies—and forklifts for very heavy objects.

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