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Maintaining a Healthy Spine While Bending and Lifting at Work 

Prevention is the key to a safe and healthy workspace. If your job involves regular lifting and bending, follow these simple steps to minimise the impact on your spinal health:

Assess and Plan the Activity

• Plan the lift and know where you’re moving the object.
• Clear the pathway of obstacles.
• Warm up or stretch before lifting heavy objects.
• Evaluate the object’s weight, and if it’s too heavy or bulky, seek assistance.
• Use equipment where possible to move heavy objects.
• If feasible, disassemble larger objects into smaller, more manageable parts.

Use Correct Stance and Movement When Lifting 

• Maintain a straight back.
• Stand as close as possible to the object and face it.
• Widen your stance for better support.
• Bend at your knees, not your back.
• Engage your core muscles.
• Keep the object close to your body.
• Ensure a firm grip before lifting.
• Keep your eyes and feet pointed in the same direction.
• Lift smoothly without jerking.
• Avoid twisting or side bending.
• Squat when setting the object down.

Important Note : If you’re not confident in your ability to handle a load safely, do not attempt the lift.

Minimising Injuries Caused by Lifting and Bending 

To reduce the risk of injuries associated with lifting and bending:

• Plan tasks in advance to limit lifting and moving.
• Utilise equipment like trollies for moving heavy objects.
• Take breaks to interrupt repetitive lifting and stretch regularly.
• If stooping often, stand upright and bend backward periodically or take short walks.
• Use stools or ladders to reach loads above your shoulders.
• Consider sliding objects instead of lifting them and pushing rather than pulling.
• Design your workspace to minimise excessive bending, twisting, and stretching.