Carrying heavy items incorrectly can cause of various types of injury. Lower back injuries, muscle strains and sprains and hernias are the most common types of injury when lifting heavy items. To reduce the chance of suffering these injuries, we would like to share some tips on lifting and carrying to keep you and your family safe when undertaking such tasks.
Do’s and don’ts when lifting and carrying:
Do:
- Ask yourself – do I really need to move the heavy item?
- Can you reduce the weight of the load by breaking it down into smaller parts?
- Can the contents of the load move when lifting or carrying? If so, secure the contents before lifting and carrying.
- Understand your limitations and any health conditions that may be made worse by carrying heavy items.
- Ask for help – two people can make a lifting task much easier. One person should lead the lift and the other follow the lead.
- Test the weight of the load by tipping it onto its edge to get a feel for the weight of the object before you lift. Only lift what you are confident you can manage without an injury.
- Bend your knees, not your back. Use the strength of your knees to lift objects, try and keep your back straight when lifting and avoid twisting to pick up or put down loads.
- Keep the heaviest part of the load close to your body.
- Ensure a good grip of the load can be maintained for the duration of the task.
- Check the route of travel with the load before lifting to make sure there are no trip hazards.
- Identify any resting points along to route where the opportunity to rest a load may be present.
- Wear suitable sturdy footwear to protect your feet should the item be dropped and to provide suitable grip when walking with the load.
- The wearing of gloves may increase the grip on the load and offer some protection against scrapes and scratches to the hands.
Do not:
- Try and move the load by yourself if it is too heavy or bulky.
- Assume you can lift or carry loads you use to be able to carry when you were younger – this can lead you to thinking you can lift or carry more than you actually can.
- Carry sheet materials such as Gyproc or timber sheets during high winds (outdoor lifting).
- Attempt a heavy lift with slippers or flip flops on as these can slip around your feet and cause you to lose your stability and drop the load – and injure your feet!
- Try and lift with the back rather than the knees. If you have knee problems, do not lift and ask for help.
- Carry items in both hands when going up or coming down the stairs, as you may need a hand free if you stumble to enable you to grab the handrail to prevent a fall from occurring.
Remember to consider these points when lifting or carrying any of the following items:
- Heavy items such as furniture, boxes, cases, awkward sized items, shopping, household items or appliances, tools and equipment, items stored high up or down low (which require reaching).
- Children or grandchildren – picking them up or carrying them, including child seats or pushchairs and prams.
- Emptying bins or pushing and pulling wheelie bins.
- Avoid twisting where possible when lifting – move your feet, not your body.
- Back injuries and muscle sprains or strains are very debilitating, and the effects can last for significant periods of time and introduce a weakness which would make you more likely to suffer a similar injury in the future.
If in any doubt – seek help from someone who can assist!