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Heavy lifting is a common cause of job injury. Indeed, shoulder and back injuries accounted for a very high percentage of job misses. Common causes of these injuries include overexertion, cumulative trauma, bending, turning, and twisting among others.
Moving goods manually can result in strains and sprains. However, this is often due to inappropriate lifting or carrying of loads that are either too large or too heavy.
In this article, we’ll have a look at various tips that will help you lift heavy objects with ease. Let’s get started.
1. Make a plan
First and foremost, you have to make a plan for where you’ll place what you are moving. It is important that you know how to move it. Consider a suitable route and make sure there are no stumbling blocks along the way.
You also need to be cautious of uneven flooring or any items that might be on the way. Decide if any specialized equipment is required for the task.
2. Check your route
It is also important to determine how far the item will be transported. Determine whether you are going to lift it up or down any stairs. Carrying a large item upstairs is a more difficult and dangerous undertaking, so make sure to check if there are any potential tripping hazards on your way.
Any items on the floor, such as children’s toys, should be moved before carrying the item to avoid tripping.
3. Start properly
Consider your task before you lift heavy objects. If an object is too heavy to lift safely, you can break it down into smaller components. When picking anything up off the floor, get near it. Lifting from a standing position with your waist bent and knees locked is not recommended.
If the item is on the floor, it is advisable to lift it from a kneeling position. Place your right or left knee down on the floor and as close to the heavy object as possible. As you prepare to stand, place the object on your knee.
4. Use your legs
Your lumbar extensors and hamstrings work as primary lifters when you lean forward with your legs straight and add the weight of picking up an object.
The legs are similar to jacks or hydraulic lifts in that they have the strength to lower and raise your body’s trunk. Meanwhile, the glutes will stabilize movement between the legs and the trunk. Always keep in mind to never lift when your legs are straight because that puts the weight on your back.
The ideal lifting technique is when your legs and core provide support rather than your back. Before you lift, make sure you’re in the right position. Spread your feet shoulder-width apart, bend your knees, and lean back in your seat.
5. Get adjustable moving straps
By relying on stronger muscular groups like your legs and shoulders, moving and lifting straps will make lifting large objects easier on your back. After all, they will free up your hands to move heavy objects like fridges and furniture. However, they might be difficult to operate on stairs.
Look for moving straps that can be adjusted for various lengths. Make sure you don’t trip over any slack in the straps. Since these straps are rarely cushioned, they can cause soreness in your shoulders.
6. Seek assistance nearby
Lifting a heavy thing does not always imply that you will be able to do so safely by yourself. It is critical to be aware of your limitations. If you think you can’t handle some heavy lifting, don’t be afraid to ask for help.
It‘s better to call a friend for assistance. Make sure you talk to them ahead of time so you can work together. However, don’t be concerned if no one is available to assist you. You can set up a sturdy table next to the load and rest it there while you reposition yourself for the big shift.
7. Use pulleys to lift heavy objects
When it comes to lifting heavy goods, pulleys are the most useful tool. They’re a system of one or more wheels with a looped rope around them and employ physics to make lifting easier. They’re commonly used when you want to move house and change addresses.
To use pulleys, collect the materials you’ll need for your system. You’ll need at least one pulley, rope, lifting slings, barricades, and working gloves to create your own pulley system.
8. Calculate the weight of your large object
Lifting straps for more than twice the weight of the object is required as a safety measure. It doesn’t matter if you’re moving house or need to lift something for another reason. Here’s how to do it:
- Fix the object to the lifting straps.
- Make sure the object is securely fastened and won’t fall off.
- Calculate how many pulleys you’ll need.
- The more pulleys you have, the easier it will be for you. With each new pulley, the velocity drops, and the mechanical advantage rises.
- Place the top pulley above the final location of the object. It will swing there on its own.
- You could need a couple more pulleys if one isn’t enough to get the system into gear.
Proper lifting techniques not only strengthen the muscle groups you want to improve but also lower your chance of developing back issues.
Your form is critical for your general health. Whether you’re lifting objects on a job or lifting heavy weights for strength training, lifting with poor technique can result in major back problems, joint pain, and more. It can take weeks or even months for these injuries to recover.
Strains and sprains to the lower back are one of the causes of lower back pain. In fact, this is amongst the common causes of acute back pain in people’s lifetimes.
Always keep in mind that whether you are lifting heavy objects at work or for bodybuilding purposes, proper lifting techniques are essential for your health and safety. It is advisable that you avoid lifting anything heavy haphazardly. After all, your body isn’t indestructible, and safe lifting ensures that you do not tear it apart.
