Proper lifting and carrying of loads

5 tips for a healthier back and gentle lifting of loads

Exercise is good for the human body, but our bodies are not optimally equipped for every type of movement we have to do at work. Especially when it comes to lifting or carrying loads, incorrect movements can lead to back pain or even premature wear and tear of the musculoskeletal system.

PLEASE NOTE THE FOLLOWING POINTS BEFORE LIFTING AND CARRYING LOADS:

• If your abdominal and back muscles are weak, lifting and carrying loads can overstrain and damage your supporting structures
• Keep your back straight and upright during exercise
• Only lift loads with bent knees and hips
• Train your back muscles, because a strong back is the best way to prevent pain. Just a few push-ups a day will stabilize your stomach and back muscles enormously!

HOW TO LIFT AND CARRY LOADS CORRECTLY

• 1Decrease the Load Weights
  Even if it sounds tedious, it is better to walk more often with a smaller load than just once with a large load. The strain on your back is essentially determined by the weight and the posture you adopt. So, divide the load you have to carry into smaller portions and walk more often. Your back will thank you!
• 2Use tools
  If you see no way of reducing the weight of the load, you should definitely use aids for transporting the load. This could include simple devices such as lifting and carrying aids or special load manipulators. Forklift trucks or containers with wheels can also be helpful in reducing the load. In constantly recurring load transport situations, the lifting and carrying process should be mechanized as much as possible. At work, you should speak directly to the responsible supervisor and advocate for an ergonomic workplace. But more on that later.
• 3Create an ergonomic environment
  If you have to carry and move loads on a recurring basis, make sure you have an optimal environment
  Some rules of thumb that you should definitely follow:
  • They should ideally be able to carry loads at a height of 70 to 100 cm
  • Do not turn your body “under load”
  • Ensure sufficient visibility and clear paths during transport

  In this case, it is particularly helpful to discuss the movement sequences with other people or to consult experts.

• 4How to lift with the right technique
  Squat down and make sure your back is straight when lifting! Using the correct lifting technique is the only way to protect your back. When lifting with a bent back, the strain on the intervertebral discs is around 20% higher than when lifting with a straight back. Another advantage of lifting with a straight back is that the strain on the intervertebral discs is much more even and the load pressure is evenly distributed across the entire surface of the intervertebral discs and vertebral bodies.
• 5Take your time
  Since the muscle groups used when lifting and carrying become tired after a while, you should plan rest breaks. Otherwise, your attention will be reduced due to fatigue, which can lead to a lack of concentration. This increases the risk of injury. That's why you should divide the work realistically from the start and also plan rest breaks.

HOW TO REDUCE THE RISK OF INCORRECT STRESS IN YOUR DAILY WORK LIFE

The legislator has already done a lot to prevent manual load handling in everyday working life, which can lead to functional disorders or illnesses. The Load Handling Ordinance, for example, helps to analyze and evaluate workplaces in terms of their potential risk to the health of employees. Particularly in the area of ​​manual and industrial series production with regularly recurring work processes, there are now far-reaching technical design solutions to prevent uniform incorrect loading of the musculoskeletal system.