Safe Lifting in the Office (or wherever you are)
The odds are pretty good that whatever type of work you do – even if it doesn’t feel like a particularly active or physical job – you probably have to lift something at some point. It might be storing or retrieving a box of supplies, moving things around the office, or picking up a package from the mailroom. Even if you don’t lift very often, it’s important to lift safely. Here are a few tips for safe lifting:
1. Keep it in the Power Zone
The “Power Zone” is the ideal height at which to store, lift, or carry a load. The most important thing to remember about the Power Zone is that it’s where you’re strongest – for example, someone who can safely handle a maximum of 55 pounds at elbow height would only be able to safely handle about 22 pounds above shoulder height, or at ground height. Store frequently-used items in the Power Zone. This is approximately between 18” and 50” from the floor – between knee and shoulder height for a majority of people. The more often you’re going to be accessing something, then the more important it is to store that item in the Power Zone.
2. Reduce your reach
Reduce your reach as much as possible. If a load is too far away, pull it forward before lifting. When storing items towards the back of a shelf, put the load down first and then push it into place. This helps ensure you’re not lifting with your arms extended away from your body, taking you outside of the Power Zone.
3. Use good lifting posture
Properly position your feet. While lifting, the safety of your spine – and the rest of your body – depends on a good base of support. Stand with your feet about hip-width apart. Bend at the hips and knees, not the back. Keep your back straight, and your head up. Tighten your abdominal muscles. Tightening your core helps prevent extra strain on your spine.
4. Avoid twisting
Twisting is hard on the back, and twisting while lifting adds in another layer of risk. Instead of twisting, move your feet in line with your shoulders as you turn (if you need to turn).
5. Ask for help
Ask for help if the load is heavy. If something looks or feels like it will be too heavy for you to lift and/or carry alone, get help and do a 2-person lift, or utilize a cart if you have one available.
Back injuries are the most common type of workplace injury. Each year, over a million back injuries occur, and the majority of those injuries are a result of improper or unsafe lifting. Use these tips to take care of your body, whether lifting is something you rarely or regularly do.