Safe Lifting

Health > Safe Lifting

Why is safe lifting important?

One of the most common causes of lower back injury is inappropriate lifting technique. Safe lifting, by ensuring correct lifting technique, is vital to minimize stress on the spine, therefore reducing the likelihood of lower back injury and lower back pain. Safe Lifting is particularly important due to the high prevalence of lower back pain in society. Appropriate lifting technique can also help to strengthen your thighs, buttocks and lower back muscles, improve posture and burn more calories.

How to lift safely

The following key points should be followed whenever lifting to ensure safety and minimize the risk of injury (figure 1):

Safe lifting key points

Get your body as close as possible to the object to be lifted
Position your feet at least shoulder width apart for stability
Bend your knees to pick up the object, keeping your back straight
Maintain a nice 'long', straight spine throughout the lift
Never lift anything that is too heavy
Always ask for assistance with lifting wherever possible
Try to minimize the distance and the period of time you are lifting or carrying the object
Use appropriate tools to help with lifting and transporting heavy objects (e.g. trolleys etc.)
Where possible, try to reduce the weight of the object being lifted or carried so that you can perform several smaller safe lifts, rather than one heavy unsafe lift
Never lift any object that causes pain
Avoid lifting anything after a period of prolonged sitting, driving or bending forwards (e.g. gardening, weeding etc)
Perform appropriate exercises before and after lifting and as a break from repetitive lifting
Postural Taping may be of benefit to encourage correct posture whilst lifting and to teach correct lifting technique

Exercises to assist with Safe Lifting

For exercises designed to reduce the likelihood of injuries related to lifting 'Become a Member'

Already a Member?

View the complete article - Safe Lifting (Members Only)

Keep Active

For detailed information on how to keep active to help improve strength, posture, flexibility and lifting / activity tolerance and to help reduce the likelihood of injuries related to lifing 'Become a Member'

Already a Member?

View the complete article - Safe Lifting (Members Only)

Safe Lifting Summary

For a detailed summary of the key points to prevent lifting related injuries 'Become a Member'

Already a Member?

View the complete article - Safe Lifting (Members Only)

Physiotherapy Products to Assist with Safe Lifting and Spinal Injuries

To purchase physiotherapy products to assist with safe lifting and spinal injuries click on one of the above links or visit the PhysioAdvisor Shop.

Find a Physio

Find a physiotherapist in your local area who is an expert in correct lifting technique and associated injuries.

Injury Information

Click on the appropriate link below to view detailed injury information on some common injuries related to lifting:

More information

Learn Postural Taping to improve your posture with sports tape and encourage correct lifting technique
View Core Stability Exercises.
View Lower Back Strengthening Exercises.

'PhysioAdvisor Exercises' iPhone App

Download the 'PhysioAdvisor Exercises' iPhone App to your iPhone.

Return to the top of Safe Lifting.