Lifting: Difference between revisions
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* Place items to be lifted within the “power zone”. ie close to the body, between the mid-thigh and mid-chest of the person doing the lifting. This is the area where the arms and back can lift the most with the least amount of effort. | * Place items to be lifted within the “power zone”. ie close to the body, between the mid-thigh and mid-chest of the person doing the lifting. This is the area where the arms and back can lift the most with the least amount of effort. | ||
== Lifting Techniques <ref>George Eischen. SportsCare Tips: Proper Lifting Techniques to Prevent Injury. Available from: <nowiki>https://www.sportscarept.com/proper-lifting-techniques/</nowiki> (accessed 15 April 2022).</ref> | == Lifting Techniques == | ||
=== Basic Lift (Diagonal Lift) === | |||
This is the most common lifting technique. Used for loads small enough to straddle. <ref>George Eischen. SportsCare Tips: Proper Lifting Techniques to Prevent Injury. Available from: <nowiki>https://www.sportscarept.com/proper-lifting-techniques/</nowiki> (accessed 15 April 2022).</ref> | |||
* Stand with a wide stance and put one forward to the side of the load. | * Stand with a wide stance and put one forward to the side of the load. | ||
* Lower yourself down to the object with your hips and knees while keeping your back straight. | * Lower yourself down to the object with your hips and knees while keeping your back straight. | ||
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* Grasp firmly the handles of the load (if it has handles) or on opposite corners. | * Grasp firmly the handles of the load (if it has handles) or on opposite corners. | ||
* Lift by extending your knees with your back straight. | * Lift by extending your knees with your back straight. | ||
=== Power Lift === | |||
This is similar to the basic lift. It is used for loads too large to straddle. | This is similar to the basic lift. It is used for loads too large to straddle. | ||
* Put out one foot to the side of the object. | * Put out one foot to the side of the object. | ||
* Lower yourself into the knee behind. | * Lower yourself into the knee behind. | ||
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* Maintain anterior pelvic tilt. | * Maintain anterior pelvic tilt. | ||
* Lift by extending your knees with your back straight, and breath out as you lift. | * Lift by extending your knees with your back straight, and breath out as you lift. | ||
=== Tripod Lift === | |||
This is used for loads with uneven weight distribution such as bag of grains etc. | This is used for loads with uneven weight distribution such as bag of grains etc. | ||
* Put out one foot to the side of the object. | * Put out one foot to the side of the object. | ||
* Lower yourself into the knee behind. | * Lower yourself into the knee behind. | ||
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* Maintain anterior pelvic tilt. | * Maintain anterior pelvic tilt. | ||
* Lift by extending your knees with your back straight.. | * Lift by extending your knees with your back straight.. | ||
=== Strait Leg Lift === | |||
This technique is used when an obstacle is preventing the lifter from bending the knees e.g lifting out of a car trunk. | This technique is used when an obstacle is preventing the lifter from bending the knees e.g lifting out of a car trunk. | ||
* Knees are slightly flexed (if the obstacle is stable, you can lean on it for support). | * Knees are slightly flexed (if the obstacle is stable, you can lean on it for support). | ||
* Keep trunk in vertical lumber neutral position. | * Keep trunk in vertical lumber neutral position. | ||
* Lift by extending your knees with your back straight. | * Lift by extending your knees with your back straight. | ||
=== One-Leg Stance (Golfers lift) === | |||
This technique is used to pick small light objects. | This technique is used to pick small light objects. | ||
* Rest hand on the edge of a nearby object/fixed surface. | * Rest hand on the edge of a nearby object/fixed surface. | ||
* Keep trunk straight and raise one leg straight behind as you lean over to pick the object. | * Keep trunk straight and raise one leg straight behind as you lean over to pick the object. |
Revision as of 11:22, 16 April 2022
Original Editor - The Open Physio project
Top Contributors - Oladayo Babalola, Admin, Rachael Lowe, Lucinda hampton, Kim Jackson, WikiSysop and Niha Mulla
Introduction[edit | edit source]
Many lower back injuries come about as a result of poor lifting techniques, something that physiotherapists are uniquely placed to address.
- Lifting heavy items is one of the leading causes of injury in the workplace.
- Bending, followed by twisting and turning, were the more commonly cited movements that caused back injuries.
- Strains and sprains from lifting loads improperly or from carrying loads that are either too large or too heavy are common hazards associated with manually moving materials.
- When using smart lifting practices, people are less likely to suffer from back sprains, muscle pulls, wrist injuries, elbow injuries, spinal injuries, and other injuries caused by lifting heavy objects[1].
The following principles of safe lifting should be covered whenever you treat a patient with Lower back pain.
Principles of Safe Lifting[edit | edit source]
- Assess the immediate area and load to be lifted.
- Bend the knees to lower the body to the level of the load.
- Keep feet shoulder width apart to ensure a broad, stable base.
- Keep the back straight (though not necessarily erect).
- Use a firm, palmar grip.
- Keep the arms close to trunk.
- Keep the load / weight close to the Centre of gravity and within the Base of support.
- Point / pivot the feet in the direction of the movement. Never rotate the trunk while lifting.
- Lift using the strong muscles in the legs, rather than the postural muscles in the trunk.
- If the load is too heavy for one person, wait until you can get help.
Important Things To Remember[edit | edit source]
- Use mechanical means (e.g. hand trucks, pushcarts, etc.) when possible for heavier or awkward loads.
- Easier and safer to push than to pull.
- Keep loads as close to the body as possible and do not twist while lifting, carrying, or setting down a load. Nose, shoulders, hips, and toes should all be facing the same direction.
- Minimize reaching.
- Stoop or squat if the load is below you and a ladder if it is too high.
- As a general rule, bend at the knees, not the hips.
- Get help when needed.
- Plan ahead for all parts of the lift: lifting, carrying, and setting down.
- Try to utilize proper handholds while lifting. If an item does not have a good handhold, think of ways to remedy this, such as placing the item in a container with good handholds, creating a safe and proper handhold with an appropriate tool, etc.
- Use personal protective equipment where needed, such as gloves with good grip and steel-toed boots where appropriate.
- Clear pathway before carrying, lifting, pushing or pulling.
- Implement rest breaks and job rotation for frequent and/or heavy lifting.
- Place items to be lifted within the “power zone”. ie close to the body, between the mid-thigh and mid-chest of the person doing the lifting. This is the area where the arms and back can lift the most with the least amount of effort.
Lifting Techniques[edit | edit source]
Basic Lift (Diagonal Lift)[edit | edit source]
This is the most common lifting technique. Used for loads small enough to straddle. [2]
- Stand with a wide stance and put one forward to the side of the load.
- Lower yourself down to the object with your hips and knees while keeping your back straight.
- Keep upper limbs parallel to each other.
- Keep trunk in vertical lumber neutral position.
- Grasp firmly the handles of the load (if it has handles) or on opposite corners.
- Lift by extending your knees with your back straight.
Power Lift[edit | edit source]
This is similar to the basic lift. It is used for loads too large to straddle.
- Put out one foot to the side of the object.
- Lower yourself into the knee behind.
- Keep trunk in vertical lumber neutral position.
- Maintain anterior pelvic tilt.
- Lift by extending your knees with your back straight, and breath out as you lift.
Tripod Lift[edit | edit source]
This is used for loads with uneven weight distribution such as bag of grains etc.
- Put out one foot to the side of the object.
- Lower yourself into the knee behind.
- Lift the load onto the thigh beside the object.
- Position both forearms under the load and hug to your chest.
- Keep trunk in vertical lumber neutral position.
- Maintain anterior pelvic tilt.
- Lift by extending your knees with your back straight..
Strait Leg Lift[edit | edit source]
This technique is used when an obstacle is preventing the lifter from bending the knees e.g lifting out of a car trunk.
- Knees are slightly flexed (if the obstacle is stable, you can lean on it for support).
- Keep trunk in vertical lumber neutral position.
- Lift by extending your knees with your back straight.
One-Leg Stance (Golfers lift)[edit | edit source]
This technique is used to pick small light objects.
- Rest hand on the edge of a nearby object/fixed surface.
- Keep trunk straight and raise one leg straight behind as you lean over to pick the object.
References[edit | edit source]
- ↑ UNC Lifting and handling material Available from:https://ehs.unc.edu/workplace-safety/ergonomics/lifting/ (last accessed 13.9.2020)
- ↑ George Eischen. SportsCare Tips: Proper Lifting Techniques to Prevent Injury. Available from: https://www.sportscarept.com/proper-lifting-techniques/ (accessed 15 April 2022).
- ↑ Dr Walter Salubro. Part 1 Safe Lifting Technique -The Basic Lift | Safe Lifting of Heavy Objects. Available from: https://www.youtube.com/watch?v=VBjK_hGTYtE [last accessed 15/4/2022]
- ↑ Dr Walter Salubro. Part 2 How To Lift Safely With The Power Lift Technique. Available from: https://www.youtube.com/watch?v=yiSn8TAfZvc [last accessed 15/4/2022]
- ↑ Dr Walter Salubro. Part 3 Golfers Lift | How To Lift Safely Light Objects. Available from: https://www.youtube.com/watch?v=IKGZZ35x2nE [last accessed 15/4/2022]
- ↑ Dr Walter Salubro. Part 4 How Do A Tripod Lift | Tripod Lifting Technique. Available from: https://www.youtube.com/watch?v=6PdVV28rgy8 [last accessed 15/4/2022]