Lifting objects is a part of every day. We lift objects at work, exercising, playing sports, etc. When lifting objects, it is important to be sure to lift with proper form, as careless lifting can result in serious injury to the spine, as well as other muscle tears. Let’s break down how to properly lift heavy objects into four categories, to ultimately avoid injury.
Preparation
The preparation stage of lifting an object is when you scope out the shape, size, and weight of the object you plan to lift. It is important to know where you plan to go with the object before lifting, so you spend minimal time carrying the object. It may be a good idea to get someone to help you carry the object, depending on weight and size. A “team lift” can help get the job done easier, and is far safer than a “solo carry.”
Lifting
To properly lift, it is important to follow the following steps: Get as close as you can to the object. Keep your legs shoulder width apart, bend the knees, and keep your muscles tight. It’s important to make sure you do not twist when lifting, and keep a good posture and extend your legs.
Carrying
When carrying, it is important to hold the object as close to your body as possible, and lead with your hips when turning, keeping your shoulders in line with your hips. Walk slowly to your destination and prepare for setting the object down.
Drop Off
To set down the object, squat with the knees and hips only. Bend at the knees and keep muscles tight. Without twisting your body and keeping the object as close to you as possible, carefully place the object at the desired position and release when you know it is stable and will not move when you let go.
Written by GUADS intern Chris, with contributions from ehs.unc.edu
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