Proper lifting techniques prevent injuries


 Follow these steps to avoid painful backaches, sprains & muscle pulls

Lifting heavy items is one of the leading causes of workplace injuries. This training shop is designed to show you how proper lifting prevents aches and pains.

Reducing sprains & strains

A Bureau of Labor Statistics survey showed that 75% of back injuries occurred while workers were performing lifting tasks. Ouch.

When workers use smart lifting techniques and work
in their “power zones,” the possibility of back injuries and other sprains and strains is greatly

Getting ready Before lifting a heavy object, take a moment to thinkabout what you’re about to do.

Be aware of the weight of the object, and determine whether or not it’s safe to lift on your own – you may have to ask for help.

If the object is too heavy, use lift assists, such as carts, a forklift, a dolly or a hoist.

Make sure the work area is flat, dry and clear of debris.

It’s also smart to warm up your back and legs before any lift with some basic stretching exercises.

Stretch out your lower back and do some hamstring stretches.


The object is safe to lift? Good – now follow these steps:
• Stand close to the object with your feet spread shoulder width apart.
• Squat down and bend at the knees, not your waist. Tuck your chin while keeping your back as straight


When lifting heavy objects, it’s important to stay within your “power zone.”

The power zone is close to your body, between mid-thigh and mid-chest in height.

Comparable to the strike zone in baseball, the power zone is the area where the arms and back can lift with the least amount of effort.

Avoid these mistakes

Here are some things you definitely should not do while lifting and carrying:

  • Reaching, which moves the load away from the back and places a considerable strain on the shoulders.

  • Carrying loads on one shoulder, under an arm or in one hand, which creates uneven pressure on the spine.

  • Pulling a load on a cart, instead of pushing. It’s better to push a load because it allows you to use large muscle groups and apply more force. Pulling, on the other hand, carries a greater risk of strain.

  • Carrying an object that blocks your view, increasing the chances of slipping, tripping and falling.



Planning an Event in NYC? Contact one of our Business Managers

Member Login