1. 10 steps to Safe Lifting

2. 1. Always assess the load and the distance to be involved.
Plan ahead before lifting Knowing what you’re doing and where
you’re going will prevent you from making awkward movements while holding something heavy. Clear a path, and if lifting something with another person, make sure both of you agree to the plan.
Check that the route is free from trip or slip hazards. Know where the object must be “unloaded” and plan rest stops if necessary.
Check to ensure you can easily handle the weight; check for sharp
edges and that the load is stable and balanced.

3. 2. Decide if you need help (only idiots don’t ask for help)
Get help if you’re straining If an object is too heavy, or awkward in
shape, make sure you have someone around who can help you lift.
Ideally, workers should be of approximately the same size for team lifting. One individual needs to be responsible for control of the action to ensure proper coordination. If one worker lifts too soon, shifts the load, or lowers it improperly, either they or the person working with them may be injured.
If possible use mechanical aids (trolleys) or ask a co-worker to give assistance if you have any doubt about moving the object by yourself.

4. Know your limits, know how to lift and carry loads correctly, know when to get help. Notify your Supervisor if a lift is beyond your ability or is potentially hazardous.
Push rather than pull. If a person pulls while facing in the direction of travel, the arm is stretched behind the body, placing the shoulder and back in a mechanically awkward posture, increasing the likelihood of injury. Research demonstrates that people can usually exert higher push forces than pull forces.
Pull rather than carry.

5. 3. Get close to the load
To help keep your back straight, make sure the load stays close to your body.
Keep loads at a reasonable height so you can see where you are going.
Keep a good grip on the load.

6. 4. Place your feet shoulder width apart
Keep your feet shoulder-width apart A solid base of support is
important whilst lifting. Holding your feet too close together will be
unstable, too far apart will hinder movement. Line up to the load with your feet shoulder width apart and the load centered between them. Keep the feet about shoulder-width apart and take short steps.

7. 5. Brace your abdominal muscles, bend your knees not your back
Bend your knees and hips keeping your back straight Practice the lifting motion before you lift the object, and think about your motion before you lift. Focus on keeping your spine straight, and raise and lower to the ground by bending your knees.
Tighten your stomach muscles Tightening your abdominal muscles
will hold your back in a good lifting position and will help prevent excessive force on the spine.
Lift with your legs Your legs are many times stronger than your
back muscles—let this strength work in your favor. Again, lower to the ground by bending your knees, not your back. Keep your eyes focused upwards to help keep your back straight.
Tuck in your chin

8. 6. Grasp the load securely with both hands and keep it close to your body.
Lift close to your body You will be a stronger, and more stable lifter
if the object is held close to your body rather than at the end of your
reach. Make sure you have a firm hold on the object you are lifting, and keep it balanced close to your body.
Get a good grip on the load with both hands. Plan how to hold the object, protect your hands (if necessary) and ensure you can grasp the load correctly.
Keep your arms and elbows close to your side.

9. 7. Raise your head and then lift the load to waist level by straightening your legs using smooth movements.
Let your legs do the work.
Push your body up slowly and smoothly.

10. 8. Never twist your body whilst handling the load, turn by moving your feet.
Do not twist your body when moving the load. Instead take small steps with your feet turning until your are in the correct position.

11. 9. Avoid lifting/storing heavy objects above shoulder and below knee height.
Reduce the need to lift objects by locating and storing objects at waist height.
Avoid lifting from the floor: Lifting from the floor can greatly increase your risk of injury. It is difficult to bring objects close to your body when picking them up from the floor, especially large objects where your knees can get in the way. Your lower back must support the weight of your upper body as you lean forward, in addition to supporting the weight of the item you are lifting. Lifting the same 10 kilos from the floor more than doubles the amount of force on your low back when compared with lifting it from waist height.

12. 10. Bend your legs to lower load allowing enough room for fingers and toes.
Unloading: Keep your chin tucked in.
Keep your abdomen and stomach muscles tightened.
Be as careful setting down the load as you were when lifting.
Drop the load with a smooth motion. Avoid jerking motions.
Lower the load slowly.
Bend with your legs to lower the load, check that you have allowed enough room for your fingers and toes when the load is set down.
If you are lowering your load onto a deep shelf, instead of dropping it to the back of the shelf, place it on the edge and push it to the back