Lifting Safely

Keep the load between shoulder and knee height.

Reaching to lift a load can increase strain on the
If you use safe lifting practices, you back by 10 times the actual weight.
can reduce your risk of injury and be Plan where to set the load down. Avoid placing
safer at work. loads directly on the floor. Can loads be placed on a
raised platform or cart?
Rest your muscles. You need time to recover your
Tips for safe lifting strength between lifts to be able to work safely.
Repeated and long lifts are the most tiring. Change
your position, stretch to relax and rest tired muscles
Plan before you lift. Keep the area clean and free of or rotate between lifting and non-lifting tasks.
clutter. Eliminate obstructions that prevent the Switch between heavy loads and lighter ones.
object from being lifted properly.
Rest more often when it is hot and humid. Take
Get help for heavy or bulky loads. Use equipment more breaks if you are also using tools or equipment
like a cart to help when possible. that vibrate.
Warm up your muscles with gentle stretches
before you lift. This is very important if you have
been sitting for long periods of time. Take more
time to warm up your muscles when it is cold.
Test the weight of the load first. Be sure that you
can handle it safely. A big load of the same weight
will put more strain on your body than a small load.
Break your load into smaller or lighter loads.
Lift with as straight a back as is comfortable. Avoid
‘rounding’ the lower back. Lifting with a ‘rounded’
back greatly increases the risk if injury. Bend your
legs so they do the lifting.
It is important to
Hold the load close to your body. Keep the arms
and elbows close to the sides of your body. Also, ➢ Face the way you need to move – no twisting
grip the load using your whole hand not just the ➢ Lift with as straight a back as is comfortable.
fingers. Using your whole hand will give you the ➢ Hold the load close to the center of your
greatest grip area and strength. Balance the load body.
evenly between both arms. ➢ Avoid quick or rapid motions – lift smoothly
How much can I lift safely? The employer’s responsibility
There is no single safe weight for lifting. The Workplace Safety and Health Act of Manitoba
The answer depends on many factors: requires that the employer ensure the safety, health,
and welfare of all the workers in a way that is
• size and shape of the load
reasonable practical. The Musculoskeletal Injury
• grip on the load
• distance between you and the load Prevention Regulation: Part 8 states that a risk
• distance and the direction that you lift assessment must be conducted when a risk of injury
the load is brought to the attention of the employer. This
• how often and how much time you spend should be done in cooperation with the health and
• lifting safety committee or worker representative.
• how often and how long are your breaks Employers can:
• floor surface – rough or low friction
• your age, fitness level, health problems
and previous injuries • provide adjustable tables or platforms for lifting at
• the weight of the load is one of the waist height
factors • provide mechanical aids, for example, dolly, hoist,
• the body position when lifting, moving forklift
and setting down the load. • encourage workers to get help to move bulky and
• The speed of movement – faster motions heavy loads or to make smaller loads.
are harder on the body
• Time pressure and other psychosocial • schedule additional rest breaks for workers to relax
issues tired muscles when lifting
• teach and regularly review safe lifting methods
An ergonomic assessment using valid assessment • reduce the weight by decreasing its size, amount
methods can identify tasks that have a low, of material or container size.
moderate or high risk of injury. • Redesign the workstation to bring the object closer
or to waist level.
Further information on these assessment methods
and case studies can be found on our website. • Provide handles or hand holes to ease gripping
• Improve visual line of sight and or lighting to avoid
glare or shadows

Did you know that lifting is the most What can you do?
common cause of low back pain at You can ask your joint health and safety
committee or worker representative to review
work? lifting tasks at your workplace. An ergonomic
assessment can identify and assess the risk in
Three out of every four Canadians any lifting, lowering, pushing pulling or carrying
have back pain at some time if their situation.
job includes lifting.

For more information

Occupational Health Centre
167 Sherbrook St.
Winnipeg, Manitoba
Phone: 204-949-0811
Email: [email protected]
Website: ohcmb.ca

Revised July 2024