Lance
Fluegel and Bradley
Rein
Arizona Cooperative Extension
- Never
attempt any lifting until your body is warm and loose. Perform
some simple stretching and warm-up exercises if necessary.
- Do
not attempt to lift heavy or bulky items alone. Ask co-workers
to help you if available.
- Use
mechanical lifting devices to lift and/or move heavy items
such as trees, shrubs, sod, rocks, statuary, etc. Tractor
loaders, skid-steer loaders, fork lifts, wagons, wheelbarrows,
etc., often are found on job sites -- use them if available.
- Slide
heavy plants or materials if possible rather than attempting
to lift them with your body. Pushing the object is safer
than pulling it to the desired location. Planks and rollers
can make this job still easier.
- Storing
materials at least 12 inches off the ground, where possible,
minimizes the danger of one of the most hazardous movements
-- lifting directly from the ground.
- Avoid
lifting in a situation where the body will be twisted. Avoid
jerking or erratic motions.
- Never
try to catch heavy falling objects.
- Keep
the feet parted for greater stability and lifting power.
- Keep
the back straight to keep the spine, back muscles, and inner
organs in correct alignment. This will minimize the chance
of a hernia.
- Tuck
the chin to keep the neck, head, and spine straight.
- Grip
the object with the whole hand for more lifting power.
- Keep
arms and elbows tucked in for more gripping power.
- Center
your body over your feet for balance and lifting power.
- Bend
your legs and then lift the object by straightening the
legs. Your leg muscles will now take the load instead of
your back.
- Reverse
the procedure to lower an object.
- Follow
a regular exercise program but see a doctor first for a
checkup and advice.
- Some
sports are excellent conditioning for the back. Swimming,
cycling, jogging, walking, and rowing are considered to
be good for the back. Golf, bowling, racquet sports, football,
baseball and weight lifting are of more risk since they
involve more rapid start and stop movements, twists, and
turns.
- Assume
a comfortable position immediately. Lying down is usually
best.
- Apply
ice packs to the pain area.
- Get
medical treatment.
- Notify
your employer.
Disclaimer
and Reproduction Information: Information in NASD does not
represent NIOSH policy. Information included in NASD appears
by permission of the author and/or copyright holder. More
NASD Review: 04/2002
This document
is
8831-O
,
a series of the the Cooperative Extension, the University
of Arizona, Tucson, AZ 85719. Publication date: May 1989.
Lance
Fluegel, Safety Coordinator, and Bradley Reid, Engineering
Specialist, the College of Agriculture, the University of
Arizona, Tucson AZ 85719.
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