By Dr. Jennifer Jeschke
Lifting is part of the job in many workplaces. Whether you are moving boxes, stocking shelves, handling materials, or transferring equipment, the way you lift can affect how much stress is placed on your back, shoulders, and other joints.
There is no single “perfect” lifting technique that works for every person or every situation. The size and weight of the object, where it is located, your mobility and strength, how often you perform the task, and even how tired you are can all affect how safely and comfortably you move.
The goal is not to avoid movement. It is to understand your body, recognize common risk factors, and use strategies that reduce unnecessary strain.
Why Lifting Injuries Happen
Workplace injuries are often multifactorial. In other words, they are rarely caused by just one thing. Shoulder strains, neck strains, and lower back strains are common lifting injuries.
Several factors can influence how much stress a task places on the body, including:
- Body size and shape: We are not all built the same, so the same workstation or lifting technique may not work equally well for everyone.
- Body mechanics: The way we position and move our muscles, joints, and tendons affects the stress placed on them.
- Fatigue: Repetitive work and physically demanding tasks can become more difficult as muscles tire.
- Mobility and strength: Limited mobility or strength may make certain lifting positions more challenging.
Learning to recognize these factors can help employees make better decisions about how to approach a lift.
Safer Lifting Strategies
The following strategies can help reduce unnecessary strain on your back and shoulders while making everyday lifting tasks safer and more manageable.
1) Keep the Load Close to Your Body
One of the most important lifting principles is also one of the simplest: keep the object close to your body whenever possible.
As an object moves farther away from you, your muscles have to work harder to support it. This can increase stress on your shoulders and back.
Before lifting, consider:
- Can you move closer to the object?
- Can you position your feet around or near it?
- Can you keep the load close as you stand?
- Is the object too large to safely hold close to your body?
An object does not have to be extremely heavy to be difficult to lift. A large or awkward object may prevent you from getting close enough to it. In those situations, asking another person to help may be the better choice.
2) Use Two Hands When Possible
Your shoulder and arm position can also affect the demands of a lift.
When possible, use two hands to support an object rather than reaching with one arm. Keeping your arms closer to your body can also help reduce unnecessary shoulder strain.
Be especially mindful of repetitive tasks that require reaching far away from your body or working with an outstretched arm and your palm facing down.
If a task repeatedly puts you in an awkward position, changing the setup may be just as important as changing your lifting technique.
3) Squat, Stoop or Lunge? It Depends
We often hear that you should “always lift with your legs,” but real life is more complicated.
Depending on the object and your individual mobility, a safe lifting position might involve a squat, a staggered stance, a lunge, or another variation. The important consideration is whether you can control the movement while keeping the load close to your body.
For heavier objects, bending your knees can help you use your legs and keep the load closer to your center of mass. However, not everyone has the mobility or strength to perform a deep squat comfortably.
That is why mobility and strength matter. Practicing movements such as hip hinges, squats, hamstring stretches, and other functional exercises can help prepare your body for the movements you need to perform at work.
4) Move Your Feet Instead of Twisting
You pick up an object and need to place it somewhere beside you. What happens next?
Instead of keeping your feet planted and twisting through your body, pivot your feet toward your destination. Slow down enough to move your feet, turn your entire body toward where the object is going, and bend your knees as needed. This small adjustment can reduce unnecessary stress during repetitive lifting and material handling tasks.
5) Know When You Need Help
Weight is not the only reason to use a two person lift.
Consider the object's:
- Size
- Shape
- Weight
- Location
- Stability
- Available handholds
A large or awkward object can be difficult to keep close to your body even when it is relatively light.
Before lifting, take a moment to assess the situation. If you cannot comfortably control the object or maintain a good position, get help or use appropriate equipment when available.
6) Improve Mobility & Strength
Sometimes the problem is not knowing how to lift. It is having the mobility to comfortably get into the position the task requires.
Shoulder mobility, hamstring flexibility, hip mobility, and the ability to squat can all influence how you move at work.
A quick self assessment can be helpful. Can you comfortably reach overhead? Can you squat with control? Can you hinge forward through your hips? Do you notice significant stiffness on one side compared with the other?
If a movement is difficult, forcing your body into that position repeatedly may not be the best solution. Improving mobility and strength can make everyday work tasks easier and more comfortable.
7) Warm Up & Take Microbreaks
Physical work is still physical activity. Your body can benefit from preparation and recovery just as it would before and during exercise.
A brief warm up before your shift can help prepare your muscles and joints for the movements ahead.
Short microbreaks throughout the day can also help reduce fatigue and give your body a break from repetitive or sustained positions. These breaks do not need to be long. A brief posture change, stretch, or movement in the opposite direction can help break up repetitive tasks.
Think of microbreaks as a way to reset before returning to the task.
Safe Lifting Starts Before You Pick Something Up
Good lifting habits are not just about what happens during the few seconds when an object leaves the ground. They include assessing the task, recognizing your own abilities, choosing an appropriate position, and knowing when to ask for help.
Before your next lift, remember:
- Get close to the object.
- Use two hands when possible.
- Choose a stance that allows you to move comfortably and with control.
- Move your feet rather than twisting.
- Get help with large, heavy, or awkward objects.
- Build the mobility and strength required for your job.
- Use warm ups and microbreaks to help manage fatigue.
Most importantly, practice these habits consistently. Safe movement is a skill, and like any skill, it gets easier with practice.
Help Your Team Move and Work Safely
Optimal Physical Therapy helps employers in Lake Mills, WI and surrounding communities identify ergonomic hazards, reduce workplace injury risks, and give employees practical strategies they can use on the job.
Our employer services include ergonomic assessments, injury prevention programs, job demands analysis, employee education, and on site physical therapy services designed around the needs of your workplace.
Want to build a safer, healthier workplace? Contact Optimal Physical Therapy to learn more about our employer injury prevention services.
