Sub- module 2: LIFTING LOADS

Steps of proper lifting

Prepare well before you lift:
 Pick up a load which you can only manage to carry
 Get help if possible
 Check for slivers, nails, exposed staples
 Make sure you have a clear path to where you are moving.
Lifting the load:
 Bring the load as close as possible before lifting
 Use the legs for engaging the lift not the back
 Keep your head up, back straight and bend at your hips.
Moving with the load:
 Keep the load close to your body
 Keep your eyes to where you are going.
 Don’t twist your body while turning but rather shift your feet
Lowering the load:
 While lowering, let your legs carry the load
 Make sure your feet and toes are safe from the load as it gets lowered.

Lifting Objects with Proper Procedures

1. Determine if the load is solid or contains liquid. While solids won’t move around when you
transport them, weight can shift around if you’re carrying a container with liquid. If you can’t
see into the container you’re transporting, jostle it slightly and listen for any liquid inside. If it is
a liquid container, be sure not to tip or lean the object while you’re carrying it.
 Check solid objects for loose or moving parts before you lift them. These may fall off or
change how the weight is distributed.

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2. Try picking up 1 corner of the object to get an idea of its weight. Kneel on the ground next
to your object and grab the corner with both hands. Try lifting up the object so 1 corner is
completely off the ground. By lifting a corner, you can assume what the object’s total weight is
and determine if you can lift it on your own.
 If you can’t lift the corner on your own, don’t attempt to lift the entire object.
 If you’re trying to lift a tall object, such as a bookshelf, tip it onto its longest side first so
the weight is easier to carry.

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3. Stand in front of the object with your feet shoulder-width apart. Stand about 1 ft (30 cm)
from the object. Keep your feet at or slightly wider than shoulder-width. Position one foot
slightly in front of the other so it’s along the side of the object you’re lifting.
 If you’re lifting an oblong object such as a table, stand on one of the long sides so the
weight is easily distributed.
 Avoid wearing tight-fitting clothes while trying to lift something off of the ground.

4. Bend your knees and keep your back straight as you lower yourself. Keep your knees bent
as you slowly lower your body to the ground. Tighten your abs as you squat down to help keep
your body straight and support your lower back.

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  Always keep your knees bent throughout the lift to help maintain your center of balance.
 If the object isn’t on the ground, bend down as far as you need in order to grab the best
handhold.
Tip: If you have a medical history of back trouble or pains, ask a partner to help you carry the
load.

5. Grab the load so the weight is evenly distributed between your hands. Find sturdy
handholds that you can easily hold onto. Aim to hold the object near the bottom or by its heaviest
point so you can easily control the weight. Make sure you have a firm grip so the object doesn’t
slip out of your hands.
 For example, grab a table from the longest side and hold onto the tabletop or box apron
underneath. Keep your arms shoulder-width apart to support the weight.
 If the object has handles, use them if possible.
 Wear work gloves if you want to get a better grip on your object.
 Do not attempt to carry the object with only one hand.

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6. Keep your back straight as you lift the load with your legs.
Hug the object tightly against your chest as you straighten your legs. Support as much of the
weight as you can just using your legs. Don’t arch or bend your back as you lift the object since
it may cause pain. Keep lifting the object until you’re in a standing position.
 If you start lifting the object but can’t get back into standing position, set it down and
ask for help. Don’t carry the object if you’re straining to lift it.

7. Walk slowly to transport the object. Keep your legs slightly bent to keep your balance. Take
small steps so you don’t lose control of the object. Keep your eyes in front of you rather than
looking down at the object. When you need to make a turn, shuffle your feet until you’re facing
the right way.
 Avoid twisting your body while you lift the object.
 If you need to carry the object a long distance, take a short break at the halfway point so
you can rest and readjust your grip. Set the object down at waist-level if you can so you
can easily pick it up again.

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8 Bend your knees to set the object down. When you reach the area where you need to put the
object, keep your back straight and bend your knees into a squat position. Make sure the bottom
of the object has full contact with the ground before letting go.
 If you’re lifting and carrying boxes, set them at waist-level so you don’t have to bend
down when you open them.
9. Ask others to help carry the object if you don’t feel comfortable with the weight. If
you’re unsure whether you can carry the object after you test the weight, don’t try to lift it on
your own. Instead, ask for a few helpers to carry the object with you to evenly distribute the
weight between you.

 If there isn’t anyone to help you, search for a hand dolly or other mechanical assistance.
Tip: If the object has an awkward shape that you can’t get a grip on, such as a long couch, don’t
try to lift it on your own.

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Desk stretches to ease aches and pains
You may find that your shoulders, neck or back are hurting after long days spent sitting down
awkwardly.

These kinds of aches and pains can make us more uncomfortable and less productive. The good
news is, it doesn’t have to be this way. Try these stretches, specially designed for you to do at your
desk or wherever you’re sitting with your computer, to help ease the strain.

1. Seated spinal rotation

 While seated, cross your arms over your chest.

 Grab your shoulders.
 Rotate your upper body from the waist, turning gently from left to right as far as
feels comfortable.
 You should feel a tension on both side of your lower back as it stretches out.

2. Posterior shoulder stretch

 Hold one arm across your body.

 Pull your elbow into your chest.
 You should feel your shoulder gently stretching.

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3. Shoulder shrugs

 Gently lift your shoulders.

 Let them slowly fall.
 You should feel tension being released as your shoulders drop.

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4. Sitting back extensions

 Sit straight with your feet together.

 Put the palms of your hands into the small of your back.
 Lean back over your hands, feeling your lower back stretch out.

5. Neck rotations

 Keep your head upright.

 Gently turn your head from side to side.
 As you turn your head, try to move it past your shoulder.
 You should feel the muscles on the outside of your neck gradually stretching.

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6. Upper shoulder and neck stretch

 Sit on one hand.

 Tilt your head away from the hand you’re sitting on.
 Tilt your head slightly forward, towards your shoulder.
 You should feel the muscles in your neck and shoulder being stretched.
 Change sides, and repeat.

7. Shoulder extension – one

 Stand up and stretch your arms out behind you.

 Clasp your hands together and gently lift your arms.
 You should feel your shoulders and chest stretching.

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8. Shoulder extension – two

 Hold both arms above your head.

 Link your hands with your palms facing upwards.
 Reach as high as possible.
 You should feel your shoulders stretching.

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 Sitting
Are you sitting comfortably?
When trying to sit, the correct seating position and height adjustment of your chair
or desk is the key to a good siting posture as shown below
Stretching at your desk can work wonders, but it’s even more important to be sat up comfortably
at your desk. This can prevent back pain among other problems. Here’s a handy reminder.
 Keep your chair close to your desk.
 Adjust the height and make sure your feet are fully on the floor.
 The top of your computer screen should be level with your eyes, and about an arms-
length away from you.

Perfect your pose

1. Your hips should be above your knee.

2. Sit right back in your seat, so your whole back is supported.
3. The natural curve of your lower back should fit against the curve of the back rest.
4. The back rest should be slightly reclined (10–15 degrees).
5. Relax your shoulders, and keep your elbows at 90 degrees, just above the desk.

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Keep things within reach

This might sound obvious, but many of us forget to do it: arrange your desk so that things you use
often are easy to grab. Otherwise, if you need to lean across your desk a lot, you won’t get the
same back support from your chair.

Take a break

 For every five minutes of intense work at your computer, have a short pause. Stretch
your hands, wrists and fingers. Roll your shoulders and rotate your neck.
 Give your eyes a break every 20 minutes, by looking away into the distance for 20
seconds.
 Every 20-30 minutes, stand up, stretch and move for 20–30 seconds.
 Keep alert by doing gentle exercises every two hours.

Standing Posture:
Posture is a way how one holds one’s body. A good posture is one that
maintains the straight nature of the spine.
Correct posture is of great importance because;
• It can improve mood
• Decrease pain
• Improve breathing
• Ease movement
Tips for Standing Posture
 Stand with your weight evenly on both
feet.
• Rotate your arms so your palms are facing forward. You should feel
your shoulder blades move closer together.
• Tuck your chin.
• Try to align your earlobes directly over your shoulder like in the middle
picture below.

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Lifting and handling in teams

Things to think about when lifting in a team:

 Team lifting needs to be coordinated properly. Try and make sure that those lifting are
around the same height and build, make sure one person is responsible for giving
instructions, etc.
 Make sure that everyone lifts, moves off, stops and places the load down at the same
time.
 Lifting in teams does not mean that the weight of the load can be doubled for each extra
person in the team.
 For example, for a lifting team of two people the load should only be increased by two
thirds the sums of their individual capabilities.
 This means that if the risk assessment decided that it was okay for one person to lift a
load of 20kg, using two people would mean that the load should not exceed around
26.6kg – not that it’s okay to lift a load of 40kg.
 Similarly, for a three-person team the capability is half the sum of their individual
capabilities, not three times each persons. The HSE advise that teams of more than four
members are unlikely to work successfully.

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