Back injuries are the most frequently reported workplace injury. Injuries to the back can cause debilitating pain and permanently impact one’s quality of life. While some back injuries are the result of a fall, impact, or other trauma, most can be prevented through proper posture and body mechanics. This guide will help you understand proper techniques for lifting and moving items in the workplace.

HOW DOES THE BACK WORK?

Some of the most common mistakes workers make when lifting or moving heavy items are twisting, bending, overexertion, and lifting with poor posture. To understand how to lift and move objects properly, it is helpful to know how the back works.

The main structural element of your back is the spinal column, made up of 33 vertebrae connected by facet joints. Spinal discs cushion movement with a tough outer layer and a softer inner core. The spinal cord passes through openings in the vertebrae, sending information between the brain and body.

Because the back is essential to performing everyday tasks, injuries can be extremely disruptive and painful.

Common Back Injuries

BACK INJURY RISK FACTORS

Back injuries are the most common type of workplace injuries. Everyday work tasks often involve bending, lifting, twisting, or reaching, and without proper technique, strain can accumulate over time.

• Poor posture
• Twisting or bending
• Overexertion
• Insufficient rest time

Personal health factors such as obesity, smoking, weak muscles, and poor nutrition can increase injury risk.

PROPER LIFTING TECHNIQUES

Posture

Maintaining the natural “S” curve of the spine prevents pressure on the discs and muscles.

• Ears aligned over shoulders
• Arms below shoulders
• Feet flat and shoulder-width apart
• Forearms relaxed and neutral

Avoid slouching and take frequent position-changing breaks.

Body Mechanics

Use your legs — not your back — when lifting.

• Avoid twisting or bending at the waist
• Keep objects close to your torso
• Use mechanical aids or team lifting for heavy loads

Avoid Excessive Repetition

Muscles need recovery time. Break up repetitive tasks and use ergonomic tools when possible.

Avoid Excessive Force

Never exceed 50 pounds when lifting alone. Use tools or coworker assistance.

LIFTING AND MOVING TECHNIQUE

Before lifting, plan your route, clear pathways, and determine load weight.

• Know the weight of the load
• Choose lifting method (solo, team, machine)
• Clear hazards from the path

Steps for a Proper Lift

• Stand close with feet shoulder-width apart
• Bend knees into a squat position
• Keep the load close to your torso
• Tighten your abdomen
• Lift using leg muscles

Awkward or Uneven Loads

Keep the heavier side closest to your body. Use kneeling techniques for very low loads. Use a stool or ladder for items above shoulder height.

Carrying Loads

Maintain straight posture, look ahead, and avoid twisting. Use mechanical aids for heavy or bulky items.

GENERAL PREVENTION

Exercise, nutrition, and healthy habits play a critical role in preventing back injuries.

CONCLUSION

Back injuries are the most common workplace injury, but proper training, posture, lifting techniques, and healthy lifestyle choices significantly reduce the risks. Safe lifting training should be ongoing, reinforced frequently, and supported by proper equipment and workplace ergonomics.